Relieving Temporomandibular Joint (TMJ) Pain

Temporomandibular joint (TMJ) pain can be debilitating, impacting daily activities like eating and speaking.

Physiotherapy is a powerful non-invasive treatment for pain relief. Physiotherapists employ a targeted approach, addressing muscle imbalances, tension, and joint dysfunction , all contributing to TMJ pain. Through tailored exercises, patients can regain strength, flexibility, and coordination in the jaw muscles, easing discomfort and restoring normal function.

Manual therapy techniques, such as massage and gentle joint mobilisation of the neck and jaw, aid in alleviating tension and promoting healing.

Beyond immediate relief, physiotherapy equips patients with valuable self-management strategies, including stress reduction techniques and lifestyle modifications.

Choosing physiotherapy for TMJ pain offers a holistic solution, allowing individuals to reclaim control over their jaw health without resorting to invasive measures. If you’re seeking a gentle yet effective approach to overcoming temporomandibular joint pain, physiotherapy might be your pathway to a pain-free, functional jaw.

Physiotherapist Adam Shaw has a special interest in treating temporomandibular joint dysfunction. Don’t put up with pain any longer, contact Physiologic to book an appointment today.

Author: Adam Shaw

Load Management Tips

Load management is crucial for athletes to optimise performance, prevent injuries, and ensure long-term health. Here are some tips and advice for effective load management:

Individualised Approach:

• Recognise that everyone is unique.  Factors such as age, fitness level, injury history, playing position and level of sport should all be taken into account when designing load management strategies.

Periodisation:

• This involves dividing the year into smaller phases with varying intensities and volumes throughout the season.
• Include preseason, in-season, and offseason phases with appropriate emphasis on fitness (i.e. conditioning in pre-season), skill development (i.e. tactical and technical during season), and recovery.

Gradual Progression:

• Avoid sudden spikes in training intensity or volume.
• Gradually progress the workload to allow time to adapt and reduce the risk of overuse injuries. This is particularly important for those athletes who are juggling club, representative and school academy commitments.

Rest and Recovery:

• Prioritise rest and recovery days in the training schedule.
• Adequate sleep, nutrition, and hydration are essential for optimal recovery.
• Work, school and life stressors can also play a major role in how we handle load and recovery.

Regular reflection and evaluation:

• Things change so remember to adapt along the way. An effective load management program requires constant evaluation and adjustment based on the individual needs and responses with the main focus on striking an adequate balance between training load intensity and recovery.

If you would like help planning and tailoring your training schedule, book an appointment to see our Senior Physiotherapist Jess who has a special interest in this area.

Author: Jessica Norton

Soccer Injuries & Performance

Author: Jessica Norton

Navigating ACL injury & recovery

An Anterior Cruciate Ligament (ACL) injury is one of the most common knee injuries, especially in pivoting and cutting sports like AFL, soccer, netball and rugby league. Dealing with an ACL injury can be challenging, but understanding your treatment options is the first step towards recovery. Whether you’re an athlete or someone leading an active lifestyle, finding the right approach is crucial for a successful outcome.

There are two main management approaches:

1. Non-surgical – Contrary to common beliefs, not all ACL injuries require surgery. Some individuals, especially those with less active lifestyles or who have minimal instability, may opt for non-surgical management. This approach involves intensive physiotherapy along with lifestyle modifications.
2. Surgical – For individuals with a high activity level or an unstable knee, surgical intervention may be recommended. Arthroscopic surgery is a minimally invasive technique that involves reconstructing the torn ligament using grafts from either the patient’s own tissues or donor tissues. Post-surgery, physiotherapy remains integral to regain strength, flexibility, and function with return to sport clearance typically given after 12 months of rehabilitation.

The road to ACL recovery is multifaceted therefore an individual and tailored management plan is best. Physiotherapy stands as a cornerstone, providing patients with tailored exercises and guidance throughout the recovery journey. Whether opting for surgical or non-surgical avenues, the collaboration between patients and healthcare professionals is essential for achieving optimal results and returning to an active, fulfilling life.

For further information regarding ACL injury and recovery, book a time to see one of our physiotherapists for a comprehensive assessment and to discuss management plan options.

Author: Zachary Munizza

Healthy heart tips from a physio to help reduce the risk of stroke

Stroke is a serious medical condition that occurs when blood flow to the brain is interrupted or reduced. It can cause long-term disability, cognitive impairment, and even death. However, many strokes can be prevented through healthy lifestyle choices and managing medical conditions which raise your risk of stroke.

Recommendations in order to reduce the risk of stroke include:

1. Manage high blood pressure: High blood pressure is the most important controllable risk factor for stroke. Monitoring and controlling your blood pressure through regular doctor visits, a healthy diet, and regular exercise can help to prevent stroke.
2. Eat a healthy diet: A healthy diet can help to control blood pressure, cholesterol, and weight, which are all important risk factors for stroke. A diet that is high in fresh fruit and vegetables, whole grains, lean protein, and healthy fats can help to prevent stroke.
3. Exercise regularly: Regular physical activity can help to reduce your risk of stroke by improving blood flow, strengthening the heart, and controlling weight and blood pressure. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week. Children and teens should get one hour of physical activity every day.
4. Quit smoking: Smoking is a major risk factor for stroke. If you smoke, quitting can greatly reduce your risk of stroke and other health problems.
5. Manage diabetes: Diabetes can increase the risk of stroke by damaging blood vessels and increasing the risk of high blood pressure and cholesterol. Managing diabetes through regular doctor visits, medication, and a healthy lifestyle can help to reduce the risk of stroke.
6. Control cholesterol: High cholesterol levels can lead to plaque build-up within the arteries, which can increase the risk of stroke. Managing cholesterol through a healthy diet, regular exercise, and medication, if necessary, can help to prevent stroke.
7. Limit alcohol consumption: Drinking too much alcohol can increase blood pressure and contribute to other health problems that increase the risk of stroke. If you drink, limit your alcohol intake to one standard drink per day for women and two standard drinks per day for men.

By following these steps, you can help to reduce your risk of stroke and improve your overall health and well-being. If you have any concerns about your stroke risk or are unsure how you can be more physically active, book a time to see one of our physiotherapists today.

References

1. Centers for Disease Control and Prevention. (2018, October 10). Preventing Stroke: What You Can Do
2. Centers for Disease Control and Prevention. (2019, October 2). WISEWOMAN Overview.
3. Million Hearts. (2020, July 13). ABCS of Heart Health. Centers for Disease Control and Prevention.‌

Author:
Hayley Thomson‌

5 Diverse Ways to Reduce The Risk of Stroke

Stroke is a serious medical condition that occurs when blood flow to the brain is disrupted, resulting in brain damage or even death. Physical activity is one of the most effective ways to reduce the risk of stroke. The good news is even small increases in physical activity can have a significant impact on stroke risk. In fact, every additional 15 minutes of daily exercise has been shown to be associated with a 24% reduction in stroke risk. So, what does this mean for you? It means that even if you’re short on time, a little bit of exercise can go a long way to improving your health.

Here are some tips on how to increase your physical activity to reduce the risk of stroke:

1. First things first, start slow. You don’t have to jump straight into a full-blown workout routine. For example, start by taking a 15-minute walk during your lunch break or mow the lawn for 15-minutes. Then, gradually increase the intensity and duration of your workouts as you get more comfortable.
2. Another important tip is to find activities you enjoy. Who says exercise has to be boring? If you love dancing, try a Zumba class. If swimming is your thing, get to the local pool. The more you enjoy your workouts, the more likely you are to stick with them.
3. Setting realistic goals is also key. Don’t expect to run a marathon after just a week of exercise. Start with a goal of working out for 30 minutes a day, five days a week, and build from there. And be sure to track your progress, whether it’s with a fitness app or writing notes in your phone.
4. Make physical activity a habit by incorporating it into your daily routine. Take the stairs instead of the lift, walk or ride to work, and take breaks to stretch and move around during the day. And don’t forget to have fun with it! Joining an exercise group or sports team can make exercise feel less like a chore and more like a social activity.
5. Be sure to consult your healthcare professional before starting any exercise program, especially if you have any medical conditions or injuries. Your healthcare professional can recommend safe exercises that will work for your body.

Of course, it’s important to remember that exercise is just one piece of the puzzle when it comes to preventing stroke. Eating a healthy diet, quitting smoking, and managing conditions such as high blood pressure and diabetes, are all important factors as well.

Physical activity is a key factor in reducing the risk of stroke. By starting slowly, finding activities you enjoy, setting realistic goals, making it a habit and being active throughout the day, you can increase your physical activity and reduce your risk of stroke. Remember, it’s never too late to start, and small changes can make a big difference.

If you are unsure what physical activity is best for you and would like to track your progress, or have lost motivation, book an appointment with your physiotherapist to help you be more active today!

Reference

1. Hooker, S.P., K.M. Diaz, S.N. Blair, et al., Association of accelerometer-measured sedentary time and physical activity with risk of stroke among US adults. JAMA Network Open, 2022. 5(6): p. e2215385-e2215385.

Author:
Hayley Thomson