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Do you wake up on the wrong side of the bed?

BOSIC Specials

by Vanessa Boon, Physiotherapist

Do you wake up tired and sluggish each morning?

Are you struggling to get your 8 hours each night?

Our Physio, Vanessa gives your her top tips for a good night’s sleep.

The importance of sleep – 3 reasons why sleep is so important

1. Cell Generation

Our brain rewrites itself while we are asleep. Think of sleep like our body’s daily biological maintenance, it is when most of our cell repair is done. While we are asleep, our skin cells regenerate along with our brain cells, it strengthens our memory and preserves the information on processed during the day.

2. Strengthening of your immune system

Poor sleep = weaker immune system. Good sleep = stronger immune system. Your immune system regenerates and strengthens itself while you sleep. In simple terms, good sleep puts your body in a better position to fight off diseases and infections. Besides that, poor quality sleep directly affects your body’s production of antibodies. Reduce your risk of getting a good night’s sleep!

3. Mood regulation

Your quality of sleep directly affects the quality of your daily life along with your mental and physical health. Without sufficient sleep, your brain does not have enough energy to regulate your mood and process emotional information. Sleep detoxes your body… quite literally!

Creating your ideal sleeping environment

  • Invest in a mattress that is suited to you (weather you are a back, side or front sleeper)
  • Temperature: whether you like it warmer or cooler pick what makes your feel the most comfortable (I would go for something cooler especially in this weather!)
  • Black out your room, keep it nice and dark when it is time to get some shut eye
  • Block out unwanted noise

Work with your body clock, not against

  • Practice good sleep hygiene (create a routine where you wake up and sleep around the same time daily)
  • Listen to your body (if you feel tired, go to bed. If you don’t, do something else for half an hour or so, try reading a book)
  • Bask in the sun (getting some vitamin D in the morning helps set your body clock)

The need for sleep – amount of sleep you need

Contrary to popular belief that the older we get the lesser sleep we need, we in fact actually require at least 7 hours. Adults require around 7 – 9 hours of sleep while children require a few more. Bottom line, if you want to be healthy, chronic pain free and generally more productive, get some good quality SLEEP! For those that find it hard to get the minimum 7 hours of sleep, here are some tips to improve sleep quality:

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What To Expect At Your First Physiotherapy Appointment

corporate services BOSIC

by Karen Mooibroek

 

You’ve booked an appointment with the physiotherapists at Barangaroo Clinic. It’s your first step on your road to recovery. Let’s find out what you can expect from our physio team. 

 

How long is my appointment? 

Your first appointment is 45 minutes. During  this time, the physiotherapist will ask about your condition/injury, do an examination and start with a treatment plan. All this is done in a private treatment room. Your follow-up appointments are 30 minutes (or longer, if needed). 

 

How can I prepare for my appointment? 

Wear loose clothing or clothes that are appropriate for your injury so that we can examine and assess the area easily. We do have some spare pairs of shorts in the consult room in case you need them. 

If you have any X-rays, images or reports of your injury, please bring them in. Also make note of any medication you’re taking. If you have done any recent blood tests, it’s a good idea to bring in the results. 

You do not need a referral to book a physiotherapy appointment since a physiotherapist is a primary practitioner, but if you do have a referral/paperwork from your GP or specialist, please bring it with you. 

 

How do I pay?

We have EFTPOS and HICAPS facilities. Please bring your private health fund card if you have one, we can definitely do your claiming on the spot if you are covered by your health fund. Otherwise if you do have an enhance care plan prescribed by your GP please bring along your referral letter along with your care plan and medicare care and we can do the rebate on the spot for you. 

 

How early do I need to arrive?

It is best to arrive 5-10 minutes prior to your appointment, especially for your first one, since this will give you adequate time to fill in our medical forms and get ready. If you need to charge your phone or have a glass of water, that’s all complimentary at Barangaroo Clinic. We also do have an online medical form to be pre-filled if that is preferred. Follow this link and it will direct you to the page : https://docs.google.com/a/bosic.com.au/forms/d/13n0v2v6vcZtkGgYlzQsez8AS0Dvg-qi1STZXwy7Ec4s/prefill

 

What should I expect from the physiotherapist at the end of my first consultation? 

Your physiotherapist will give you a differential diagnosis of your injury and may also send you for further investigations. You will get a treatment plan which will included a home exercises program. The physiotherapist will also communicate with your GP or referring specialist so that we are working together to aid your recovery. Congratulations! You’re in good hands and are well on your road to recovery. 

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What Exactly is Cupping?

Have you always wondered what “Cupping” is all about? Have you heard about the many benefits of Traditional Chinese Medicine (TCM) and the practice of Cupping from friends and family but are too nervous to try it for yourself? Let us allay your fears.

Think of cupping as the inversion of massage. Rather than pressure on the tissues through a massage therapist, Chinese medicine practitioners use suction cups which uses pressure to pull the tissues upwards. Cupping helps improve blood flow, relieve pain and tension and improve muscle flexibility – it is only the method/application that is different. Guess what? Most treatments only take 20 minutes.

Is it painful?

Often the sensation is rather relaxing. Depending on the location, some of the cups may feel tight, but cups tend to be moved around. Each treatment is entirely unique to you and your body.

Does it leave a bruise?

Cupping causes the skin to temporarily change colour directly under the area of the cup. The discolouration is not panful and usually only lasts a few days. Once the discoloured skin returns to normal, the treatment can be repeated.

What areas does it work on?

The upper and lower back are the most common treatment areas, but cups can work well on other areas too, particularly areas with more flesh.  

On a side note, a lot of athletes use cupping. Multiple gold medal winner Olympian Michael Phelps is a big believer in this ancient practice as are a lot of Olympic gymnasts.

To book a cupping consultation click here.

 

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Is The Keyboard Hurting Your Elbow?

Are You Playing Tennis With Your Keyboard?

By Nathanael (Nate) Chan, Physiotherapist

 

Have you got elbow pain after typing on your keyboard all day?

Do you have problems gripping your phone, or turning your car keys?

Then you could have ‘tennis elbow’.

Definition

Tennis elbow is a common injury in both sporting and non-sporting populations. Fun fact – you don’t have to play tennis to have tennis elbow! Also known as  lateral epicondylagia, the condition is characterised by pain on the outside of your forearm. Pain worsens with bending of the wrist and gripping. Other symptoms include swelling, sensitivity to touch and weakness. 

Tennis elbow is a overloading issue, meaning your muscles and tendons have been overused. This is essentially exceeding the elbow’s tolerance to a particular weight or repetition.

Causes

Tennis elbow can have a number of causes. Repeated backwards movement of the wrist in sports such as tennis, golf and squash or excessive typing and poor posture can lead to tennis elbow. Activities such as these place strain on the muscles in the arm.

Treatment

Unfortunately, tennis elbow takes time to heal.  If you don’t resolve the issue quickly, pain will persist and often worsen. Common treatments include:

  • Ice pack
  • Forearm stretches
  • Optimising sitting and standing positions/posture
  • Wrist strengthening exercises
  • Tennis Elbow Brace
  • Massages with creams

Anti-flamme is my preferred choice for any muscle and joint aches. In the video below, I explain how best to use Anti-flamme for forearm pain such as tennis elbow. 

 

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Does Your Shin Pain Limit Your Running?

podiatry BOSIC

Don’t let shin splints stop you from crossing the finish line! 

By Nathanael (Nate) Chan, Physiotherapist

 

Have you ever felt a niggle or sharp pain in your shins whenever you run or exercise? It could be shin splints.

Shin splints or Medial Tibial Stress Syndrome is a common injury that causes pain anywhere along the inside of the shin bone from the ankle up towards the knee. People who participate in a lot of running or running activities through sports (rugby, football, basketball, hockey, etc.) tend to suffer from shin splints. 

One of the main reason why people get shin splints is because they do too much too soon. Each of us has an ‘exercise threshold’ – the amount of exercise we can do without adverse effects. When we exceed this threshold, we leave ourselves prone to injury.

Common causes

  • Sudden increase in training duration or intensity
  • Increased foot pronation (see image below)
  • High impact activities/surfaces/inclines
  • Inappropriate, worn out or inadequate footwear
  • Incorrect running technique (see image below)
  • Previous/old injuries

3 types of incorrect heel strike positions


Treatment

  • Ice
  • Stretching
  • Strengthening exercises for the core and legs
  • Gradual and progressive running program

How long does shin splints take to heal?

Generally, shin splints can take between a few weeks to a few months to get better, depending on the severity, your fitness level, etc. Unfortunately, you cannot just avoid the problem and expect it to heal with time. While shin splints might seem like a minor issue, if you do not treat the cause, it can lead to more serious complications.

If you’re concerned about your shin pain, contact one of our Physiotherapists at Barangaroo Clinic for some advice today.  

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Causes & Treatment for Plantar Fasciitis

BOSIC about us

CAUSES & TREATMENT FOR PLANTAR FASCIITIS

by Nathanael (Nate) Chan, Physiotherapist

 

Has heel pain ever held you back during your walks, runs or training sessions?Are the first few steps you take every morning painful and sore?
Plantar fasciopathy/fasciitis could be the culprit.

The plantar fascia is a connective band originating at the bottom of the heel and stretching towards your toes.  Its purpose is to support the arch of your foot where it elongates during foot contact. It then acts as a spring to propel you forward as a part of the windlass mechanism when we walk or run.

 

Common Causes of Plantar Fasciitis 

  • Flat footed or high arches (overpronation and supination)
  • Middle-aged or older
  • Inappropriate or worn out shoes
  • Overweight
  • Certain sports (e.g. running, dancing)


If you have pains and aches these are our top 3 exercises!

 

  1. Calf Stretches


     
  2. Towel Crunches 




  3. Trigger Point Ball Release 

 

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What Are The Differences Between A Dietitian And A Nutritionist

By Nicholas Gala, Accredited Practising Dietitian

 

Nowadays, it seems like anybody and everybody is claiming to be a ‘nutrition expert’. These so-called ‘professionals’ disseminate information which can be misleading and detrimental to your health. So who can you really trust? 

 

Firstly, let us start off by saying that both titles ‘Nutritionist’ and ‘Dietitian’ are not regulated by law, leaving open to people with little or no education to claim them. Your safest bet is to turn to an Accredited Practising Dietitian (APD) or an Accredited Nutritionist (AN), since their accreditation is evidence they have met certain requirements to practice under these titles. Let’s find out how to tell the difference between a Dietitian and a Nutritionist. 

 

Who is a Nutritionist?

An Accredited Nutritionist’s main role is to provide general information on healthy eating, food and diet choices (e.g. vegetarian diets) and weight loss to the public. They have a good understanding of food and nutrition and can give you some tips and tricks to lose those few extra kilos you’ve stacked on recently. 

Before we get into the roles of a dietitian, it is important to understand that an APD can also call him/herself an Accredited Nutritionist as the scope of practice for nutrition education and services cover that of a nutritionist and more. 

 

Who is a Dietitian?


An Accredited Practising Dietitian (APD) is the highest qualified food and nutrition expert, having graduated from an accredited Australia university dietetics course. This four-year university degree covers biochemistry, food science, physiology and most importantly, medical nutrition therapy. 

 

The education and extensive training in medical nutrition therapy is what sets an accredited dietitian apart from a nutritionist, allowing a dietitian to help improve the health of individuals with conditions such as diabetes, gastrointestinal diseases, high cholesterol and more. 

 

In addition to possessing an in-depth scientific understanding of food and nutrition, accredited dietitians are also assessed on skill sets including communication, counselling and education throughout their studies. Gone are the days of the ‘one-size-fits-all’ approach – the APD’s role is all about you, their client.

They are trained to understand that no two people are the same, so  their nutrition management shouldn’t be either.  

 

It is a dietitian’s role to understand you as an individual and provide both long- and short- term strategies to encourage long-term behavioural changes to help you achieve your goals towards better health.

 

To add to this, APDs are required to continually develop their professional knowledge as a part of their requirements to hold their APD certification. This means you will always be provided with the most up to date, evidence-based nutritional information. APDs are recognised by the Australian government, Medicare, the Department of Veterans Affairs and most private health funds, so you always get the best bang for your buck! 

 

Click the link attached to book a one-on-one consultation with our team dietitian Nicholas Gala: https://bosic.com.au/specialties/dietetics/

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Did you know this about your feet and footwear?

exercise physiology BOSIC

By Trevor Proskewitz, Principle Podiatrist

 

You’re hard on your feet, and likely only taking between 3500 – 5000 steps a day. And let’s be honest, how much love do you really give them except for an occasional pedicure or a good soaping for the guys? it’s time to start paying more attention. Here are the footinjuryclinic podiatrist best tips to keep you walking in the right direction. 

 

1. Don’t go barefoot in a public shower

 

You’ve heard it before, but it is worth repeating: Gym showers and public shower floors are a big-time breeding ground for ringworm and the fungus that causes nail and skin tinea, so be sure to wear flip-flops or water shoes. In any shared shower facility you are going to find the obvious post workout sweat, skin cells, clumps of hair and the odd splash of urine. Take extra care drying your feet, working the towel in between your toes. An astringent powder that absorbs moisture and has a fungicidal element is a great idea. 

 

2. Your feet can clue you in to your overall health 

 

Our feet often give clues that something is not right within our bodies. Many years ago showing the Dr your feet was as important as sticking your tongue out when diagnosing an illness.

Podiatrists are often the first to pick up on a problem. For example, if the hair on your toes suddenly disappears and the skin on your feet gets thinner or shiner, peripheral vascular disease (PVD) – poor circulation caused by a buildup of plaque in the leg arteries – may be to blame. PVD is a major red flag for heart problems or a stroke because clogged arteries in the legs are usually associated with blockages elsewhere in the body.

Also look out for extremely dry skin and foot ulcers that don’t heal; they may be triggered by undiagnosed diabetes since high blood glucose levels decrease sweat and oil production. Swelling of the feet can sometimes be a sign of high blood pressure or heart disease. 

 

3. Pointy pumps are the worst 

 

Shoes that push the big toes into smaller toes set you up for bunions, which are painful bumps that form over the bone at the base of the big toe. The skin overlying the bunion may become red, irritated, and swollen, making standing and walking uncomfortable. High heels and pointy shoes can aggravate the alignment of your bones and increase the risk of osteoarthritis. Your shoes should be slightly rounded to avoid crowding and as a work rule when standing long periods about 3 cm high. 

 

4. The length of your toes! Is it a big deal?

 

If your second toe is longer than your first toe (that’s the case for an estimated 20 to 30% of the world’s population), you are at increased risk for bunions, hammer, and claw toes, and even pain under the metatarsal heads due to how you distribute pressure throughout your foot.

All the weight should push off your first big toe, but when the second one is longer, it rolls and flattens, causing all kind of foot problems. If you have this condition (called Morton’s toe), talk to your podiatrist about the best kind of  footwear for the shape of your feet, since ill-fitting shoes make the condition worse. 

 

5. Toenail fungus is so stubborn

 

If your toenails have started to discolour or are becoming thicker and more brittle, chances are fungus to blame. Nails can clear up in time by using laser or taking anti fungal pills, but your risk of a recurrence is high.

Keeping your feet dry and changing out of sweaty socks can help prevent the fungus – which thrives in warm, moist environments and can invade your skin through tiny cuts or the small separation between the nail and nail bed.

Don’t wait! At the first sign of yellow or white discolouration visit the podiatrist at the footinjuryclinic where a nail clipping or scraping will be taken, and a relevant effective treatment plan started. 

 

6. I am convinced my feet are getting bigger and longer 

 

Even if you didn’t put on weight, chances are you went up at least a half-size in the past decade. Your feet absorb 2-3 times your body weight due to gravity, and while they are an amazing structure, the pounding and abuse they receive will change how they look and function. Feet become both longer and wider as you age because the tendons and ligaments that link tiny bone lose elasticity.

Get your feet measure at least once a year so you know your true size. Always try shoes at the end of the day to get a true indication of how much they have stretched out. Wearing shoes that don’t fit properly can cause more than discomfort – it can create or accelerate a bunion or cause blisters, among other issues. 

 

7. You might not be lacing your sneakers right

 

If your shoes rub the tops of your feet and your toes feel too restricted or you find your heels are slipping, it is time to get creative with your lacing. According to mathematics, there are over a trillion different ways to tie shoelaces. If you have high arches and get redness and pain on the top of your feet, skip the two middle holes in your lacing and loop them vertically on the sides of your shoes instead. You’ll lose a little stability, but what you gain in comfort will make it worthwhile. 

 

8. Use deodorant 

 

Yep, the same kind of roll-on that you apply to your armpits can help you prevent the foul smells caused by the sweat glands in your feet. Feet smell when bacteria on the skin breaks down sweat as it comes from the pores. Change shoes regularly as sweat will soak into the shoe. Make sure you scrub and use soap every time you bath or shower.

Speak to your podiatrist if your feet sweat more than usual as you may be suffering form hyperidrosis and a simple solution is just a consultation away. Remember that hormonal changes can cause feet to sweat more, so teenagers and pregnant woman may be especially prone. 

 

 

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Why choose an Exercise Physiologist?

BOSIC sports medicine

by Rachael Kent, Exercise Physiologist 

Have you ever considered getting help from an Exercise Physiologist?

To stay healthy it is important to exercise regularly.
If you’ve joined the gym, downloaded a generic fitness app or bought some new exercise gear to get sweaty in but your pre-existing injuries from a decade ago have come back to haunt you this article will help you understand how exercise physiology can help you. 

Exercise Physiologists are allied health professionals with the knowledge and skills to prescribe as well as deliver safe and effective exercise programs based on scientific principle. At Exercise Lab, we treat a whole range of clients, helping them handle various acute/chronic medical conditions, injuries and disabilities. Which brings us to the all-important question: why choose an Exercise Physiologist over a regular personal trainer? Simply put, you’ve got to put yourself first and when you give your body the best possible support it is guaranteed to work better for you. 

Here are some of the advantages of choosing an Exercise Physiologist: 

1. University Trained
A minimum of four years at university are required to complete and attain a Bachelor of Exercise Science and Masters of Clinical Exercise Physiology. We develop an in-depth knowledge of the human body, how it responds to exercise, as well as how medication, injuries and conditions can affect the way people move, feel and think. 


2. Scope of Patients
We are able to treat the general population as well as people living with musculoskeletal,  neurological, cardiovascular, mental health, cancer and metabolic conditions. Living with these conditions is often a life-long journey, so gaining advice from a health professional who is qualified to assess and prescribe physical activity helps to better manage your condition. 

3. Continuous Professional Development 
We have to complete a number of  additional professional education courses every year as these courses are the most up to date research delivered by allied health professionals. This is to ensure we are staying up to date with the most recent research & techniques to prescribe and deliver exercise


4. Allied Health Collaboration
We are responsible for providing updates to doctors about exercise prescription & progression as well as will liaise with all medical professionals you need to be the best possible outcome for your health. Our collaboration with doctors, physiotherapists, specialists and other allied health professionals is to deliver the best result for you. 

Book now with our Exercise Physiologist Rachael Kent for better health! 

 

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Why does my knee hurt?

podiatry BOSIC

By Sam Davison, Principle Physiotherapist

 

Are your knees stiff and sore after your morning run or an F45 session? Whether you’re a professional, recreational or corporate athlete, many of you will have experienced knee pain at some stage and, boy, does it hurt! Our knees are integral for support and movement. They act as shock absorbers and help distribute the force we place on our legs with every step we take. Injuries occur due to trauma, overuse or chronic load. 

 

Here at Barangaroo Physio, we not only look at the knee joint itself but also the hip and ankle joints. We do this because research shows that reduced mobility and strength in these areas greatly affects the knee joint. Our qualified team is equipped and experienced to get you out of pain quickly and rehabilitate a wide range of knee conditions and injuries, including: 

  • Knee osteoarthritis
  • ACL injuries
  • Meniscal tears and injuries 
  • Jumper’s knee
  • Runner’s knee / ITB friction syndrome 
  • Patella tendinopathy
  • Supra and Prepatellar bursitis
  • Pre- & Post-op knee surgery (ACL reconstruction, ORIF, Meniscal repair, knee replacement) 
  • Ligamentous Injuries (ACL, MCL, LCL, PLC) 
  • Quadriceps and hamstring strains, tears and ruptures 
  • Patello-femoral pain 

Sports injury at knee in fitness training gym. Training and medical concept Premium Photo


Knee pain often manifests itself in the following ways; a soreness in the knee, or a feeling of weakness and instability.  Here are some ways a physiotherapist can help alleviate knee pain: 

 

  • Increase Range of Motion 
    A stiff knee will cause pain and weakness. Increasing the range of movement can help ease the pain as well as improve functional activities such as sitting, standing or climbing stairs 


  • Increase Muscle Strength
    Pain, swelling and injury all cause muscle inhibition of the all-important quadriceps muscles and a feeling of weakness and giving way. The knee joint requires extensive muscle support, not only through the hamstring and quadriceps which have a direct attachment over the knee joint but also of all the muscles in the lower leg. 


  • Strapping/Bracing 
    Sometimes taping or bracing the knee joint can facilitate recovery. This is often dependant on an individual’s injury, symptoms and function. We rarely brace a joint if avoidable, so any discussion about bracing should be with treating therapist. 


  • Reducing Inflammation
     We know that swelling is detrimental to movement and strength. Therefore, a Physio’s goal at the start of treatment is often to reduce the swelling and inflammation. There are a number of ways and means for Physios to do this.


  • Hands-on Treatment 
    The tissues around your knee joint can become tight and sore (particularly scar tissue) and affect the normal biomechanics of the knee joint. Your Physio can identify this through a thorough assessment and examination and release any tight structures. 


  • Activity Modification
    If you have a painful knee, Physios may need to adjust the force/load or stress on the knee joint to enable you to recover quicker. Your Physio will advise what activities will aggravate your symptoms and offer alternative solutions to optimise your recovery. 


  • Rehabilitation Pre- and Post-Surgery 
    Depending on your operation, your surgeon will most likely suggest pre- and post-operative rehabilitation. Research shows us that the recovery times for patients who undergo rehabilitation before and after elective procedures is faster with help and guidance from their Physiotherapist.