Arncliffe Physiotherapy

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Arncliffe, NSW
Arncliffe Physiotherapy

Physiotherapist providing injury diagnosis, treatment, rehabilitation, patient education and obtaini

I am the current Principal Physiotherapist at Arncliffe Physiotherapy since February 2015. I am involved with injury diagnosis, treatment, management and rehabilitation of my patients, building rapport and obtaining results. My qualifications include the Masters of Physiotherapy, Bachelor of Health Sciences (Human Movement Science Major) and a Bachelor of Applied Science (Diversional Therapy). I h

ave a current AHPRA Registration, SPA, APA and SMA memberships. In 2014, I began employment at North Curl Curl Physiotherapy owned by Ian Gard (Australian Waterpolo Physiotherapist) and Principal Physiotherapist Toby Watson (Brisbane Lions Head Physiotherapist 2010-2013). From 2007 to 2013, I was involved in private practices located at Kogarah, Eastbrooke Medical Centre Carlton, Concord and Mascot. This practical experience led onto sport coverage opportunities for several NSW Premier League football clubs (Fraser Park, St George Saints and Inter Lions). I am head physiotherapist for Canterbury Rugby Union Club and have been associated with the club since 2011. Throughout 2014 and currently, I provide physiotherapy services for St George Dragons AFL. I have facilitated Injury Prevention programs for local football clubs (FIFA 11+) in 2015 and attended Peak Performance in Football – The Latest in Injury Prevention with FIFA Doctor Mario Bizzini in 2014. I obtained the three football coaching certificates in November 2014 provides me with a well-rounded knowledge of what is expected by football coaches but more importantly the athletes.

04/05/2023

Shoulder dislocation happens often especially in the sporting population due to direct impact to shoulder joint upon falling. When it happens, there will be significant impact between head of upper arm (humeral head) and glenoid fossa, resulting in compression fracture on the humeral head. This fracture is named Hill-Sach fractures. Decision between surgical and conservative treatments is largely dependent on the extent of bone damages from the injury.

27/04/2023

Rotator cuff is a group of muscles that lie deep inside the shoulder joint. They help to keep the humeral head stable in the centre of the glenoid fossa during any shoulder movements. Tightness rotator cuff muscles will alter the normal moving patterns of shoulder joint, resulting in impingement of muscles and bones within the shoulders. This will eventually result in inflammation, pain, reduced range of motion in the shoulder. Proper strengthening and stretch exercises prescribed by physiotherapists help to restore normal shoulder function and reduce pain.

20/04/2023

When people talk about calve muscles, they usually refer to the superficial muscles named gastrocnemius (gastroc). In fact, there is another muscles lied underneath the gastroc and its name is soleus. Together with gastroc, soleus works together with gastroc to help lift heel up while walking, running, jumping. Moreover, soleus also help stabilise lower leg and prevent them from swaying forward while you are standing (ie. They help you stand upright without leaning forward).

13/04/2023

Regular and moderate intensity exercises are shown to strengthen immune system and associated with few days off with sickness. However, if there is a sudden increase in training loads (which usually happens during pre-season) or a high sustained load (eg. where people train at high intensity for 7 days a week), there appears to be a short “open window” after these two types of loading method when athletes are more susceptible to infection due to reduced immunity. So, train smart, progress exercise with proper planning and allow sufficient recovery are the key to get the most health benefit out of exercises.

06/04/2023

Grade 3 muscle tear is the highest level and means muscles is completely ruptured. There will be significant swelling, bruising and complete loss of function and strength of the ruptured muscles. Surgery may be required to facilitate recovery.

30/03/2023

Cervicogenic headache and migraine could sometimes have similar symptoms and hard to differentiate. People with cervicogenic headaches would also have issues with their neck (eg. Neck tightness, neck pain) because cervicogenic headaches originate from the neck. In contrast, people with Migraine generally do not have issues with neck and tends to relates with lifestyle and psychological stress. Other than causes of headaches, area of pain also differs between the two headaches, which is shown below.

23/03/2023

Hamstring muscle is located at the back of your leg that helps to bend your knee and extend your lower limb behind your body. Tightness in hamstring prevents knee from straightening. When knee could not get fully straight while walking, the quadriceps muscles in the front of the leg could not generate forces efficiently, resulting in limping. Therefore, in order to address limping while walking, we not only need to consider strengthening the quadriceps muscles, but we also need to address tightness in the hamstring in order to get the most of out of the rehab.

16/03/2023

When it comes to rehab for groin injury, one of the very common strengthening exercises is to put a ball between the knees and squeeze. There are 4 positions that this exercise could be performed in: ball between knees with hip bent at 90°, 60°, 120° and ball between ankles with legs straight. Squeezing the ball in 4 different positions allows groin muscles to be strengthened in specific and functional running positions.

09/03/2023

Grade 2 muscle tear is one level above grade 1 which indicates a moderate level of muscle strain with nearly 50% of muscle fibres torn. This is usually accompanied by more severe pain and swelling, with moderately reduced muscle strength and length.

23/02/2023

There are 3 grades of muscle tears, with increasing severity from grade 1 to grade 3. With grade 1 muscle tear, it means there is mild damage to less than 5% of muscle fibres. There will be minimal changes to muscle range-of-motion and strength. With proper rehab and rest, grade 1 muscle tear generally take 1-3 weeks to heal.

16/02/2023

There are 3 types of resistance training to help strengthen muscles, named isometric, concentric, and eccentric loading. Isometric means holding muscle under tension in one position (ie: sitting and holding at the bottom position in a squat to train thigh muscles). Concentric means shortening the muscles under tension (ie: stand up from bottom position of the squat to train thigh muscles). Eccentric means lengthening the muscles under tension (ie: lowering down slowly into bottom position in a squat to train thigh muscles). These 3 types of resistance training could be used accordingly to strengthen muscles in patients based on their strength, injury and health condition.

09/02/2023

Continued from previous post where we know that exercise is good for both mental and physical health, but how much exercise is enough? Often lots of feedback from patients reflects the lack of time and energy to exercise due to busy and hectic life/ work schedules. However, the truth is that you don’t need to exercise every day. In fact, the American College of Sports Medicine recommend that 150 minutes/week of moderate intensity aerobic exercise and 1-2 sessions/week strength training are appropriate. That means, by properly planning your exercise routines throughout the week, you will only need to exercise 3-4 days / week to meet the above standard yet you still have time to enjoy yourself and rest as needed.

02/02/2023

We all know that physical exercises are good for building a strong and durable body that allows us to have high quality of life. Furthermore, exercises also appears to have positive effects on the brain by releasing or resisting certain chemicals in our body, thus helping to prevent or alleviate psychological issues such as depression, anxiety; neurological conditions such as Parkinson disease; and improve memory, sleep and mood. So get out there, exercise and become both mentally and physically healthy.

26/01/2023

Hamstring muscle is located at the back of your leg that helps to bend your knee and extend your lower limb behind your body. Tightness in hamstring prevents knee from straightening. When knee could not get fully straight while walking, the quadriceps muscles in the front of the leg could not generate forces efficiently, resulting in limping. Therefore, in order to address limping while walking, we not only need to consider strengthening the quadricep muscles, but we also need to address tightness in the hamstring in order to get the most of out of the rehab.

19/01/2023

Previous research completed by FIFA collecting data from year 1998 to 2012 showed that, there are 4 times more head injuries in high-profile competition than amateur or lower level football competition, with 16 times more head injuries during game play than that in training. Most of these types of injuries happened upon collision with other players but not through contact with the ball. For management of concussion type of injury, please refer to previous post regarding S**T 5 and post-concussion management.

**T5

12/01/2023

Nowadays, it is common that people work from home. Therefore, an ideal work station set-up is much needed to prevent pain/ discomfort especially in neck and back. Firstly, adjust chair height so that your thighs are parallel to the ground (ie. Your knee is level with your hip) and your feet rest comfortably on the ground. Secondly, adjust table height so that your wrists are straight and are level with your elbows. Lastly, computer should be directly in front of you and the top of the screen should be at or below your eyes.

05/01/2023

When we look at our body, are the leg muscles or arm muscles bigger? Obviously it is the leg muscles that are bigger and able to generate more forces. When performing heavy lifting, especially from the ground, people tend to bow down and pick up heavy objects using mainly their arms and lower back. This is when people are most prone to injury. To avoid unnecessary injury during heavy lifting, it is the best to squat down, brace the core, and then stand up using the leg muscles, thus reducing the stress on arm and lower back and preventing injury.

01/12/2022

Turf toe is a common foot sports injury. It happens when excessive pressure is placed at the hyperextended big toe (ie. Big toe bends up) and cause sprain of the ligament under the big toe. This typically happens during take-off or tackling. Like other ligament sprains in other body part, there are 4 different grades with each grade requiring a different recovery period based on the severity. Signs and symptoms of turf toe include swelling, bruising, tenderness, weakness around the injured site.

Address

Arncliffe, NSW

Telephone

+61295678872

Website

http://www.arncliffephysio.com.au/

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