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3 Myths About Back Pain

 Do you or have you ever suffered with back pain? This is an important article that could make the world of difference to you.
 
Around 50% of people who experience back pain will experience it again! Learning how to manage it is crucial.
 

With back pain if it’s not addressed by someone with a proven track record and that sees this day in day out then the rehabilitation road could be longer than necessary. It is very common for discomfort in your back to decrease your overall exercise levels, it can affect your confidence to move and commonly disturbs regular sleep patterns. When you see an expert, someone who lives and breathes treating back pain every day, you’ll finally be in the right hands so that you can get the right information, a plan that will enable you to get back to loving your life of activity and being more “you”.

We see people everyday confused about what exercises they can and can’t do, and I always get asked “Is training with back pain making it worse?”

Man training upper body with weighted ropes to help relieve back pain while woman instructs beside him

If you have ever wanted to understand when training with pain is ok, please read these three golden nuggets below.

1. Exercise will make my pain worse: This is a common misconception, as movement and exercise is imperative for you to get yourself pain free. THE SECRET = you need to be doing the right exercises for you and your back pain. We often hear that a gym class or a deadlift increases discomfort. It’s not that these are not bad exercises, they just might not be what you need right now. 
 
2. My back is ‘out of place’ and ‘weak’ so I can’t train: The body is amazing at adapting to new loads, developing strength and repairing itself. It is constantly remodeling! This is the best news, as this means if you are given the correct prescription of exercise then you have the ability to address your pain mechanisms.
 
3. I only need to strengthen my back: Your body moves as one and therefore we need to make sure we assess your whole body. Focusing on strengthening your movement patterns, areas of weakness and aggravating positions is our preferred way to effectively manage discomfort. 
 
By Exercise Physiologist, Rachael Kent
 
 
To book in with one of our Exercise Physiologists, click HERE. Take advantage of the special that they currently have on! For more details, email us at hello@bosic.com.au.
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Exercises For Lower Back Pain

By Physiotherapist, Vanessa Boon

 

The majority of people have experienced lower back pain at some point in their lives. Lower back pain is such a common issue which can stop you from doing things you love and affect your mood. The good news is that incorporating simple exercises into your routine can help. Exercising regularly can help ease your discomfort, tension, stiffness and strengthen the muscles around your back to prevent a recurrence! 

Out of all the exercises out there, we have picked out the top 5 exercises for lower back pain. 

 

  1. Cobra 

 

To do this exercise: 

  • Lay on your stomach 
  • Place your elbows or wrist under your shoulders depending on how flexible you feel (never push into pain)
  • Keep your core contracted as you gently push your chest off the ground 
  • Keep your lower back and shoulder relaxed looking straight ahead
  • Do for 3 sets of 30 seconds 

 

  1. Bird dog 

To do this exercise: 

  • Get into a 4 point kneeling position
  • Make sure your knees are under your hips and wrist under shoulders 
  • Keep your core contracted as you lift the opposite leg and arm
  • Bring the opposite arm and leg in as you maintain your balance and back out again
  • Make sure you are pushing down on the foot that is on the ground to stabilise
  • Do 3 sets of 10-15 repetitions on each side

 

  1. Plank 

To do this exercise: 

  • Lay on your stomach with your elbows directly under your shoulders
  • Feet shoulder be hip width apart
  • Keep your neck neutral by looking between your index fingers
  • Keep your core contracted and lift hip away from the ground
  • Do 3 sets of as long as you can hold and work up to 1 minute

 

  1. Side plank 

To do this exercise: 

  • Lay on your side, making sure your elbow is directly under your shoulder
  • You can stack your feet on top of each other or place one in front
  • Keep your core engaged and you lift your hips off the ground
  • Tip: instead of trying to push yourself off the ground, imagine a string attached to your hip pulling it upwards
  • Do 3 sets of as long as you can hold and work up to 1 minute

 

  1. Back extensions 

To do this exercise: 

  • Lay on your stomach 
  • Gently squeeze your glutes and contract your core
  • Press your feet downwards and lift your chest off the ground 
  • You should feel a contraction in your lower back and glutes
  • Do for 3 sets of 30 second hold or 3 sets of 15 repetitions

 

Do you have persisting back pain? Tried everything under the sun but still cannot figure out what is going on with your back, give us a call at 8599 9811 or book in here and let us help you get back to feeling your best! 

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Exercises To Strengthen Knees

Can you strengthen your knees? Do you get knee pain when walking, running, going up or down stairs? What about standing or sitting into a chair?

Then this is the right blog for you.

 

What is a knee?

The knee is a hinge joint that moves forward into extension and backwards into flexion, but also has some degree of rotation which is usually forgotten about. You also have the patella, known as the knee-cap. This structure works with the knee joint and surrounding muscles to aid in movement. The knee joint is important for supporting our body weight, absorbing forces as our foot strikes the ground, and functionally aids our lower limbs for movement.

 

Here are some examples from Zhang et al.  regarding how much of our body-weight our knees support us during daily activities:

-Walking = 2-3x body-weight

-Sit to stand to sit = 2-5x body-weight

-Stairs = 4-6x body-weight

-Running = 7-12x body-weight

 

Because the knee is so important in our daily functional movements, it is important to exercise the surrounding structure to help the knee function pain free. When the structures around our knee (specifically muscles) are weak, the knee ends up taking more load, which can cause pain and risk of injury. Research states knee pain is predicted to be the fourth leading cause of global disability.

Some common knee injuries include:

1.Knee osteoarthritis affecting 7-17% (high risk elderly, obese or previous limb injury)

      • Of these, estimated 46% adults in their lifetime will develop knee pain due to Knee osteoarthritis

2.Ligament injuries 40% (ACL 46%, MCL 29%, PCL 4%, LCL 2%, ACL with MCL 13%)

3.Meniscus injuries 11%

4.Patella injuries 24%

5. Other 25%

 

What exercises can I do to strengthen the knee?

Here are a couple exercises to help you strengthen your knee.

**If you have knee pain it is highly advised to see a physiotherapist before attempting any type of exercise.

 

1.Wall sits at 60-65 degrees knee flexion

Muscles targeted: quadricep, main muscle vastus medialis obliquus

-Place back against wall, bending knees at 60-65degrees with your ankles just under your knees.

-Hold position for 20 seconds, do 3 sets of these with at least 30-60 seconds rest between sets.

Woman performs a wall sit exercise with back against wall and knees bent
Correct position to perform a wall sit – knees should be bent about 60 or 65 degrees

 

2.Staggered sit to stand

Muscles targeted: quads, hamstrings, calves, glutes

-Adjust yourself on a chair like you would if you were to stand up out of it but plane one leg half a foot forward.

-Now with 80-90% bodyweight in the back leg and 10-20% bodyweight in the foot in front, lift your bottom off the chair. Remember to plack pressure into the heels not your toes.

-Stand all the way up, but you’re not done yet.

-Now you will have to sit back down controlled, meaning do not fall back down into the chair. Control your bottom back to the chair.

-Things to watch out for: make sure your knees do not cave in. The knee should be above the ankle and hips should be parallel to the knees.

 

Woman seated and in position to perform exercises
Step 1 – Get into position
Woman beginning to stand from a seated position in chair
Step 2 – Lift bottom off the chair
Woman stands upright after completing a sit-to-stand exercise
Step 3 – Come to a full standing position
Photo of the correct position of legs and feet to perform a sit-to-stand exercise
Correct foot position (staggered), make sure knees do not cave in

  

 

If you are interested in investing in your knee health, decreasing your knee pain and/or suffer from one of the above injuries, feel free to reach out. My name is Paulina and I have a special interest in lower limb injury prevention and management. To book in an appointment with me, click HERE.

By Physiotherapist, Paulina Backiel

 

References
1.Zhang L, Liu G, Han B, Wang Z, Yan Y, Ma J, Wei P. Knee joint biomechanics in physiological conditions and how pathologies can affect it: a systematic review. Applied bionics and biomechanics. 2020 Apr 3;2020.
2.Bollen S. Epidemiology of knee injuries: diagnosis and triage. British Journal of Sports Medicine. 2000;34:227-228.
3.Hislop AC, Collins NJ, Tucker K, Deasy M, Semciw AI. Does adding hip exercises to quadriceps exercises result in superior outcomes in pain, function and quality of life for people with knee osteoarthritis? A systematic review and meta-analysis. British journal of sports medicine. 2020 Mar 1;54(5):263-71
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What Are The Symptoms Of Lower Back Pain?

Lower back pain is a common occurrence in the general population and is something that can become chronic if it remains untreated. But what are some symptoms besides just pain in your back? 

 

 

stretching in the morning

 

Common symptoms 

 

Pain in or around your lower back 

It can be any sort of pain (dull, achy, sharp, burning, stinging). This pain can be caused by one of these or a combination of all: muscle spasm around your lumbar spine, restricted mobility, discomfort or pain in the pelvis and hips.

 

Pain in the buttocks, thighs and calves 

Lower back pain can sometimes refer into your buttock or down your leg into your calf and foot. This can present as a sharp/stinging pain, tingling/burning sensation or numbness. This is usually due to your sciatica nerve getting irritated. 

 

Pain with prolonged sitting or standing 

Sitting in a bad posture for sitting in general puts a lot of pressure on the disc in your lower back (axial compression). The same can be said for standing in bad postures, due to the pressure it puts on the disc in your lower back. 

 

Pain that is worse in the morning

This can due to stiffness from sustained postures, poor sleeping posture, quality of your mattress or pillow, or inflammation. This can also be caused by a poor night’s sleep and or stress. 

 

Symptoms you should never ignore!

  • Back pain + Loss of bladder and bowel control 
  • Back pain + unexpected weight loss 
  • Back pain + unrelenting pain in the abdomen

 

Be sure to read more about when back pain is serious.

 

If you are experiencing any of these symptoms, have unrelenting pain, or if you cannot figure out what is affecting your sleep quality, give us a call at 8599 9811 or book in here and let us help you sort it out! 

 

By Physiotherapist, Vanessa Boon

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When Is Lower Back Pain Serious?

BOSIC about us

Introduction

One question we get asked a lot in our clinic is “when is lower back pain serious?” or when should we “worry about back pain?” The good news is that a sinister cause for back pain is exceedingly rare. For most people, lower back pain can be attributed to factors in daily life. By completing a thorough history and examination, our team at Barangaroo Physio can ascertain if the cause is a mechanical (movement) problem for example sitting too long, or because of a limp, or a structural problem for example the joints / discs which may become aggravated when lifting something heavy, or following a fall.

Sadly, but reassuringly, low back pain is common, and statistics tell us that up to 80% adults will experience some form of it in our lives.

 

 

So when shouldn’t we be worried about lower back pain?

If back pain can be associated with a particular activity or movement, the pain changes during times of the day and settles within 48-72 hours then it’s likely something less serious. That doesn’t mean to say that it’s not incredibly painful and debilitating. However, as Physiotherapists, it’s important that for any injury we screen for more concerning symptoms.

 

 

When do we need to ask more questions?

Whilst this is not an exhaustive list, specifically to low back pain we ask a lot about the following:

  • Mechanism of Injury -We can tell a lot about your pain from the information you tell us. If you have back pain as a result of a trauma e.g. fall from a height, car accident – there maybe an indication to send you for further investigations.
  • Night Pain – Constant pain that doesn’t ease or is worse at night. We will always ask if your pain wakes you up.
  • Referred Pain – When pain / numbness or any other sensation is felt down the front or back of the leg, it tells us the nerve might be irritated as a result of the pain.
  • Weight Loss – We are less concerned by gradual planned weight loss and more inquisitive if there was been a recent, unexplained weight loss.
  • Bladder / Bowel Symptoms – Back pain paired with the inability to pass urine, or control bowel movements is often a more concerning symptom and one where we would seek a specialist review and further investigations.
  • Past medical history – Your medical history can tell us a lot of important information about your overall wellbeing, particularly if you have a history of back pain. But also, if any other illnesses / medications may increase your risk of back trouble
  • High Temperature or Feeling Generally Unwell – If there is a fever present at the same time your pain started – this could be a sign of an infection.

 

What if you’re not sure about your lower back pain?

There is a wide ranging list of conditions that can bring about more severe back pain so if you are ever concerned about any pain or problem, please seek medical advice from a registered healthcare professional. Whether that’s your GP, Physiotherapist, Sports Doctor or Specialist – an individual assessment is always appropriate, even for peace of mind. If any of your practitioners are concerned they will seek investigations as appropriate.

If you feel as though you need to see a physiotherapist to have your pain treated, then be sure to book in HERE. 

 

By Principal Physiotherapist, Sam Davison

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Benefits of Clinical Pilates

By Physiotherapist, Vanessa Boon

 

Clinical pilates is a wide umbrella term for a variety of strength and mobility exercises. This makes it the ideal workout to do if you would like a program tailored specifically to you and your abilities. There are so many benefits to pilates; here are just a handful of them. 

Clinical Pilates improves strength and flexibility 

Clinical pilates movements are made to elongate your muscles or extend them with resistance in different positions or movements. What you will find is that the more you practice a certain movement, you will be able to stretch further with more control as your muscles learn to tolerate the load. 

Pilates is a great way to increase strength after injuryImproves posture and back pain 

Clinical pilates mainly targets your core muscles and your deep core (transverse abdominis, pelvic floor, diaphragm and multifidus). As the workout mainly focuses on control from your core, this helps decompress your lower back and hold you more upright in the right way! 

Stress reliever 

Clinical pilates can help reduce stress levels due to the focus you have to place on each movement. The whole idea of pilates is to ground yourself physically so that you can ground yourself mentally as well. While doing pilates your whole focus is on performing a movement or holding a position through the workout which gives you a little break from everyday life. 

Great for pregnancy prehab/rehab

Clinical pilates programs can be designed to support your body as it copes with the changes that come with the stresses of pregnancy. A few examples would be by building up strength in your core to help support your spine and lower your risk of getting a rectus diastasis, it also helps by strengthening your pelvic floor to reduce the risk of an incontinence post pregnancy. 

If you would like to reap these benefits or just build a better you today, book in here (link direct link for clinical pilates booking). If you would like to find out more please give us a call at 8599 9811. We look forward to helping you reach your goals.

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Diabetes and your feet

If you’ve been diagnosed with diabetes (4.9% of the Australian population), there’s a lot to manage: checking your blood sugar, visiting your doctor, eating healthy food, being active… With all this to do, your feet might be the last thing on your mind. But if you’re diabetic, you do need to pay attention to your feet since having diabetes can increase your risk of foot ulcers and amputations. 

The connection between diabetes and your feet  

Over time, diabetes may cause nerve damage, also called peripheral neuropathy. This results in tingling, pain, and a loss of sensation in your feet. When this happens, you may not feel a stone inside your shoe or a blister or cut on your foot, which can lead to sores and infection. 

Diabetes also affects your blood circulation. Not having enough blood flowing to your legs and feet can make it hard for a sore or an infection to heal. Worst case scenario? An infection that never heals, leads to gangrene and then to an amputation of your toe, foot, or part of your leg in order to stop the spread of the infection.

Foot health is so important when managing diabetesWatch out for these signs with diabetes 

  •  Cold feet and numbness in your toes or your feet
  •  Sharp pain or pressure in your feet
  • “Pins and needles” sensations
  •  Any changes in colour of the feet
  •  Nail changes, calluses, corns, dry or cracked skin
  •  An ulcer or cracked heels
  • New pain, swelling or redness in feet or lower limbs, especially if you’ve been diagnosed with nerve damage

 

How to care for your feet 

It’s important to pay more attention to your feet if you have diabetes.

  • Keep your feet clean by washing them daily and then drying them thoroughly
  • Examine your feet for cuts, blisters, calluses and corns
  • Trim your nails straight across and watch for ingrown toenails
  • Wear clean socks and shoes that fit well
  • Make sure you keep your blood glucose levels low by avoiding smoking and staying physically active
 

If you notice any of the signs and symptoms listed above that you feel concerned about, make sure to speak to our podiatrists right away. They will work with your doctor to come up with a treatment plan that is right for you.

Bondi Junction: 9386 5400
Barangaroo: 8599 9811
St Ives: 9440 4600
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Why am I always tired?

BOSIC Specials

Did you wake up on the wrong side of the bed?
By Physiotherapist, Vanessa Boon

 

Do you ever wonder why you are always tired?

Are you struggling to get your 8 hours each night? 

Our Go to physio, Vanessa, gives you her top tips for a good night’s sleep!

 

The importance of sleep – 3 reasons why proper rest will help you from feeling always tired

  • Cell regeneration

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 processed during the day. 

 

Photo of dyed cells - sourced from National Cancer Institute 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 sick by getting a good night’s sleep! 

  • 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!

 

Create your ideal sleeping environment so that you aren’t always tired.

  • Invest in a mattress that is suited to you (whether you are a back, side or front sleeper)
  • Temperature: whether you like it warmer or cooler pick what makes you 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 

 

Sometimes your routine is causing you to feel tired all the timeWork with your body clock, not against it.

  • Practice good sleep hygiene (create a routine where you wake 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 vit D in the morning helps set your body clock) 
  • Know that more than 2 standard alcoholic drinks will affect your sleep quality – so if sleep is a struggle, cut back on your alcohol intake. 

 

Exercise at the right times! 

  • The best time to exercise is during the day 
  • Exercise can boost your sleep hormones (melatonin) and help you fall asleep quicker and get into deeper sleep 
  • It can also keep you up and alert (due to the cortisol your brain produces when you exercise) 
  • Rule of thumb: do not exercise 3 hours before bedtime

 

Get a pillow that suits your sleeping habits.

  • It does not matter how expensive or new your pillow is 
  • Your pillow just has to suit your sleeping style (front, side or back sleeper)
  • The trick is: pillow height and firmness! 
  • Side sleepers: something too soft or low will not support your neck throughout the neck resulting in a compression of one side and overstretching the other. 
  • Back sleepers: something too firm or high will push your head forwards resulting in overstretching the back of your neck as well as disrupting your airways 
  • Front sleepers: this is where it gets tricky but, anything too firm or high will push your neck into more of an extreme position which can overstretch one side and compress the other

 

The need for sleep – the proper amount will keep you from feeling always tired.

Contrary to popular belief that the older we get the less 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, pain free and generally more productive, get some good quality SLEEP! Keep in mind that you might always feel tired if you are sleeping too much, too. For those that are always tired, here are some tips to improve sleep quality: 

 

 

 


If you need any help finding the right pillow, if you have a niggly neck or upper back that is affecting your sleep quality, give us a call at 8599 9811 or book in here and let us help you sort it out!

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How to improve posture

Simple adjustments and smart practices for how to improve posture when sitting at your home desk, with Sam Davison & Luc Mollinger, One International Towers for Worklife and Wellness@One.

 

With so many in the workforce having rushed to set up makeshift offices at home, in bedroom corners or at dining tables and benches – with varying degrees of sophistication – the specialist industry that seems to have done very well in 2020 are physiotherapists, osteopaths and chiropractors.

Replicating the optimum setups for our workplaces to improve posture at home requires a bit of knowledge on our parts, though. So, we asked our wonderful Principal Physiotherapist Sam Davison from Barangaroo Orthopaedic and Sports Injury Clinic (BOSIC) to take us through the essentials. You can see it here in video form, or read the summary below.

 

Movement is medicine.

Our bodies are not designed to be stationary. The sedentary way in which we make our bodies sit at a desk for hours is a new phenomenon in our evolutionary story. We should be getting up from our desk and moving every 30 – 40 minutes. People often ask physiotherapists “what is the best posture to be working in?” The best posture is your next posture, because you will have had to move to get to it. Regular movement is key to good posture. Improve your movement each day by adding a few more steps in wherever you can – go the long way to the bathroom / the furthest coffee shop away / get off the bus one stop earlier / walk and talk for meetings. Drinking water, apart from keeping you hydrated, means you will also get up to refill regularly – bonus!

 

Standing still all day is no better than sitting all day.

You may think that standing at your desk is better for you. This is only partially true: when you stand you have a tendency to move around more. But it’s important to have variation. You should also consider the floor surface that you are standing on, including footwear, to cushion your feet.

 

Home essential equipment.

Set yourself up with a monitor, where the top of the screen matches your eye line. You can do this by stacking books underneath your screen to elevate it. The monitor should be arms-length away from you. Ensure the brightness and font size are such that you’re not straining or leaning in, to see.

Have a wireless or plug-in keyboard and mouse – avoid just using a laptop to type. Your hands and wrists should rest horizontally to the desk when you type.

 

Use a desktop computer to improve posture

 

Look straight ahead.

When you look down, you increase the load on your neck muscles five times over. Have you heard of ‘text neck’? This is when the neck is injured from constantly holding your neck in a downward/forward position. Hold your phone up to your face instead. And, as a task to keep your head up, think about having a peach resting under your chin which you cannot drop.

 

Get off the sofabed.

Think of the spine as an S shape, not a C shape. When we sit up in bed our spines curve into the C not the S – so avoid working on the sofa or in bed! If you are going to though, try putting a cushion behind your lower back – like the ones they provide on an airline seat – or a rolled up towel will do.

 

Find exercise in any way that suits you.

Walking is one of the best ‘exercises’ you can do if you’re short of time. Aim for 8,000 – 10,000 steps per day. Use your smartphone’s health data, which monitors activity levels daily with tools like a pedometer, as a guide if you don’t have a fitness tracker.

Young girl tying her shoe laces before enjoying a morning run at sunrise

 

If you need to see an expert to help improve your posture, do so! The longer you wait with a developing injury, the more you suffer. BOSIC offer online consultations as well as in-clinic appointments. You can access their full range of services here.

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Knee Pain Treatment

By Physiotherapist, Vanessa Boon

 

Sam Davison is the Principal Physiotherapist at Barangaroo Physio and has been working as a physiotherapist since 2009. Her predominant interest and experience lies in lower limb recovery. During her time as a physiotherapist, she has worked with a number of orthopaedic surgeons developing post-operative protocols. She started off as a physiotherapist in the UK where she worked in hospitals under various divisions such as stroke, paediatrics, rheumatology and amputations. Outside of work, Sam enjoys being outdoors, scuba diving, hiking and discovering everything Australia has to offer! 

 

Why did you decide to become a physio? 

 

I used to train a lot in taekwondo when I was in the England team. We used to train 6-7 times a week which was fairly intensive. There was a particular part of my training which was to train our power, we were required to do jumps over certain heights, some flying side kicks to break boards. My practice would often be very heavy in running, jumping, landing and lots of repetitions over a long period of time. Because of that, I developed severe shin splints in my legs at 11 years old. Subsequently, I saw a physio as a result of that which sparked my interest in physiotherapy. 

 

I was really interested in the role of physios at the time so instead of going to school during my GCSEs, on a Wednesday afternoon I spent my time working at a hospital in their outpatient department. Volunteering as a physio taught me a lot, it taught me the basics of working in a ward environment. In inpatients, we would see total knee replacements (TKR), total hip replacements (THR) post op. In outpatients I saw them apply ultrasound, acupuncture and develop small training programs which was really interesting and that gave me the stepping stone to get into university and the rest is history. 

 

 

Seeing as you have practised in both the UK and Australia as a physiotherapist, how does it differ? 

 

I do not think there is any perfect health care system worldwide. Australia and England are 2 very similar countries in the sense where lots of things are fairly similar, but the healthcare system is very different. In England, I worked primarily in the NHS (national health service) which is a free healthcare system and I worked in the hospital setting. This meant that we often had a very long waiting list and there were often huge delays which lead to a lot of cancellations and unfortunately it also meant that people took a lot longer to get better. 

 

In Australia, working in private practice, I felt like I had to deliver a really good experience and level of healthcare to my patients. I think ultimately you are sort of known over here for how good you are at making a difference to people’s lives. So, I worked really hard on developing my skills and communication so that I became known in Australia and built lots of relationships with loads of local sports people, gyms, surgeons and sports doctors and developed my niche in the lower limb world. 

 

Tell us more about the perks of working in private practice in Australia 

 

One thing that used to frustrate me about working in Australia is how difficult it is for someone to access really simple healthcare services. I certainly do not know everything there is to know about the healthcare system here but there are certain things that seem quite time consuming. If I can transfer money to someone else’s bank account from my phone in a matter of seconds, it astounds me how complicated it is to get something like an MRI. 

 

So one thing we have tried to do here at BOSIC is to deliver a multidisciplinary, innovative, seamless, collaborative space where anybody can come in with any injury, pain or problem and we will have somebody in the clinic that is generally able to help. We can also access orthopaedic surgeons, specialist sports doctors and imaging is all very easy and within close proximity. So if someone comes in for one thing, instead of going to 3 different specialists, or 3 different centres to manage a particular injury, we can do all of that in 1 facility which has been amazing. We really see the speed in which healthcare can be delivered really well and also the outcomes we get from everybody working together.

 

Let’s talk more about your speciality, lower limb injuries, do you have a particular area you like to treat? 

 

I would probably go for the knee, I have worked quite a lot in pre and post operative knee rehab injuries. In Leeds, I used to look after a lot of university students that would need ACL, meniscal, patella reconstructions and everything and anything in between. Ultimately, that is my primary work here in Australia. 

Unfortunately, I was a victim of my own demise and ended up having a big ACL and meniscal reconstruction just a few months ago. So I now know how to rehab it but I also know what it is like to go through that process on the other side of being a patient. It is certainly a lot more painful than I thought, so I now have a lot more empathy for my patients. 

 

 

So as someone who has been through an ACL reconstruction, what is one thing that you’ve learnt through the experience?

 

I would say it is hard and that it is a hard process where you have to put a lot of work in. It is not the sort of injury where time is a healer. Ultimately, things generally feel better with time but I am still astounded as to how much strength I still do not have despite putting so much work in. That has been sort of my biggest take home, is that even 8 months down the line, certain things still feel quite challenging and certainly from a muscle bulk point of view, it is still not quite there. 

You get told it takes 9 months to rehab in the literature but in reality, it is a much longer process than that and you have to work really hard at it and you have to kind of dedicate time to getting it back to how you want it. I think that is my biggest lesson, is that you do not just do a few exercises for a few weeks it is sort of a really long term rehab process. 

 

Now that we have spoken a little about the ACL, is there another knee injury that you enjoy treating? 

 

Uhm, a lot of physios are not as into the knee as I am and a lot of physios generally prefer treating spinal patients. I think just because I have had so much experience with the knee, I have sort of seen all the weird and wonderful problems as well as the very common sort of problems. 

 

I like a really challenging knee patient where it is a little outside the normal, a slightly more complicated knee to really challenge me. But it is just making it really specific to the individual where I can have a sort of 65 year old who just wants to get onto a scooter with their grandson or a marathon runner or somebody who wants to lift a hundred kgs in the gym or someone who just wants to hike a hill and everything in between, so I guess I really like giving people that really targeted approach to their goals. 

 

 

What are 3 things you think everyone should know about their knees? 

 

  1. Quads, quads, quads, quads, but do not forget about the hamstrings. 
  2. Majority of knee injuries can be prevented by strengthening in and around the pelvis.
  3. Working with knee patients you have to look above and below the knee, look at the whole chain. 

 

If you would like to learn how to deadlift to strengthen your hamstrings, you can view our blog HERE.

 

Lastly, Is there anything else you’d like to add?

 

If you have been struggling with knee or lower limb injury for some time and you have not sort of gotten to the bottom of why it is there, I am more than happy to have another look or another opinion. These injuries even though it does not seem like a big deal or is just like a niggly problem, it can prevent us from doing what we want to do. The quicker we look and sort them out, the quicker you can get back to being pain free!

 

Vanessa is the go-to physio at Barangaroo Physio. If you would like to read about how to strengthen in and around the pelvis to keep your knees strong, click here. If you have a niggle that is not going away, if you have any questions or want to know if we can help, give us a call at 8599 9811 or book in here.