Parle Physiotherapy Service

Parle Physiotherapy Service Physiotherapy for sport and musculoskeletal injuries with special interests in Running and cycling injuries and Shoulder pain

22/05/2020

Hi ,
I'm just letting everybody know that I am available for face to face consultations with all precautions concerning COVIID 19. AS per pre pandemic I am available at Giant Cycles on Monday , Thursday and Fridays. I don't answer the phone please send a text and preferred appointment time and I'll return your call. Alternatively you can book online at parlephysio.com.au

Tele-health or online consultations remain as a very effective and viable option if you are an "at risk person" with a sore throat , temperature or general muscle aches or waiting for a COVIID test result. As a community, We just have to remain vigilant and adhere to the precautions as the lock down rules are gradually relaxed .

Online consultations will also remain post Coviid pandemic as an ongoing option for convenience, work commitments or as a follow up consultation that doesn't require a hands on intervention. More on this with another post.
Regards

Phil(Physio)

26/03/2020

As of today Parle Physiotherapy service will not be taking any further customers until the risk of the COVID 19 infection is officially under control. I am hoping to have a telehealth set up shortly and in the mean time current clients are welcome to contact me via email or phone for advice relating to their current injury and anyone else please enquire about what I can do for you under the circumstances. Good luck to everybody - Social distance , clean hands, Clean surfaces, and keep fit++

Coronavirus Update : Practical excerpts from the NSW health websitehttps://www.health.nsw.gov.au/Infectious/diseases/Pag...
22/03/2020

Coronavirus Update : Practical excerpts from the NSW health website
https://www.health.nsw.gov.au/Infectious/diseases/Pages/coronavirus.aspx

This is a an excellent source of the known facts++

How is the virus spread?
Human coronaviruses are spread from someone infected with COVID-19 virus to other close contacts with that person through contaminated droplets spread by coughing or sneezing, or by contact with contaminated hands, surfaces or objects.
The time between when a person is exposed to the virus and when symptoms first appear is typically 5 to 6 days, although may range from 2 to 14 days. For this reason, people who might have been in contact with a confirmed case are being asked to self-isolate for 14 days.
Most COVID-19 cases appear to be spread from people who have symptoms. A small number of people may have been infectious before their symptoms developed.

How long does COVID-19 last on surfaces?
According to the World Health Organization, it is not certain how long the virus that causes COVID-19 survives on surfaces, but it seems to behave like other coronaviruses. Studies suggest that coronaviruses (including preliminary information on the COVID-19 virus) may persist on surfaces for a few hours or up to several days. This may vary under different conditions (e.g. type of surface, temperature or humidity of the environment).
If you think a surface may be infected, clean it with a common household disinfectant to kill the virus and protect yourself and others. Clean your hands with an alcohol-based hand rub or wash them with soap and water. Avoid touching your eyes, mouth, or nose.

How long does the COVID-19 infection last?
The infection period for the virus will vary from person to person. Mild symptoms in an otherwise healthy individual may resolve over just a few days. Similar to influenza, for an individual with other ongoing health issues, such as a respiratory condition, recovery may take weeks and in severe cases could be potentially fatal.

How is it prevented?
Some simple measures significantly reduce the risk of catching COVID-19 and of spreading it:
• Clean your hands with soap and water for 20 seconds, or use an alcohol-based hand rub/sanitiser.
• Cover your nose and mouth with a tissue when coughing and sneezing or use your elbow, not your hands
• Avoid close contact with people unwell with cold or flu-like symptoms, and stay home if you have these symptoms.
• Avoid touching your face and avoid shaking hands with others.
• Try to maintain a distance of 1.5 metres from others as much as possible, and avoid crowded places.

I have travelled to another country. What should I do?
If you have been overseas in the last 14 days, you should:
• self-isolate yourself from others for 14 days from the day you returned or arrived from overseas
and
• monitor yourself for symptoms
If you develop a fever or respiratory symptoms, please:
• call your doctor or healthdirect on 1800 022 222. When you call, tell them where you have travelled or if you have been in contact with a confirmed case.
or (if your symptoms are severe)
• visit your local Emergency Department. When you arrive, immediately tell staff where you have travelled or if you have been in contact with a confirmed case.
If you have symptoms it is important that don’t go to work, school/university/childcare, the gym, or public areas, and you should not use public transport, taxis, or ride-sharing services. If you need to seek medical care wear a surgical mask if available when attending. You should not use public transport, taxis, or ride-sharing services to get to your doctor or emergency department.

Information and resources about COVID-19 (Novel Coronavirus). If you develop a fever, a cough, sore throat or shortness of breath within 14 days of travel to an affected area, seek medical attention.

Back at work after a great holiday and cycling in Ballarat.Well done Boys from the Gong
15/01/2020

Back at work after a great holiday and cycling in Ballarat.Well done Boys from the Gong

17/12/2019

I will be on holidays until Monday the 6th January.If you 'd like to make an appointment feel free to book in online at parlephysio.com.au , leave a message at 0402680196 or email phil@parlephysio.com.au . Ill confirm your appointment on the 3rd January. Have a great Christmas and an exciting and healthy 2020
Regards
Phil

02/07/2019

From the 1st July 2019 I am available for consultation at Giant Cycles on Mondays,Thursdays and Fridays. For appointments You can Phone or text 0402680196 and leave a message or book online at parlephysio.com.au For the next 14 months I will be working at Wollongong Hospital Physiotherapy department on Tuesday and Wednesdays.Thanks Phil

To stretch or not to stretchThis is a question that has plagued runners and Physios for many years.  The evidence certai...
25/06/2019

To stretch or not to stretch
This is a question that has plagued runners and Physios for many years. The evidence certainly hasn’t stacked up in terms of a direct relationship of prevention of injury or performance .There are times though when stretching will be of benefit
“WHY “STRETCH?
–The” Why to Stretch” is a really part of the balancing act to maintain an individual’s “Natural” stride and ability to absorb shock when landing. Ideally to achieve this a runner needs good hip and ankle flexibility and a soft accommodating Knee joint. Equally a runner needs strong support muscles around each of these joints as well as the trunk.
** Some will need to stretch more than others**
Some runners are naturally tight and others are quite flexible especially females. This accounts somewhat for the various running styles you see and without any being more injurious than others. Flexible runners need more focus on strength and support.
-Teenagers though, during their growth spurts, are notoriously tight following the rapid growth of their long bones.
-Older runners tend get to stiffer in their joints and show natural wear and tear where the muscles attach to the bone. Muscles become tight to compensate for the loss of strength in the support muscles.
- Many runners of all ages will have a tendency to tighten up in certain muscle groups as they adapt to a new training load or following a race. This is not necessarily a bad thing unless it creates undue stress over the joints or where the muscles attach.
Solution:
Younger runners have to be patient whilst their bodies adjust and develop their natural strength. Stretching may assist this process but more will be gained with an adjustment of training load to match their current ability, and a program that combines stretching the tighter muscles, strengthening the weaker muscles and practicing the running technique in the form of the drills that runners practice on the track including strides /high knees /skipping etc.
Older runners need to offset their natural loss of strength to continue to support their joints and muscle attachments when they are running. Maintaining strength in the muscles units that support the joints may allow the longer muscles to do their job efficiently. Older runners need strength more than most age groups to keep them performing at their best. Stretching may be of assistance but only in conjunction with a good strength program.
All runners Should warm up well for a hard training session or race with a jog, dynamic movement such as walking lunges (Picture 1) and strides. Static stretches(Picture 2) are more appropriate for recovery between sessions.

Understanding Rotator cuff injuriesThe Rotator cuff (Picture 1) are a group of 4 muscles that attached from your scapula...
25/03/2019

Understanding Rotator cuff injuries

The Rotator cuff (Picture 1) are a group of 4 muscles that attached from your scapula(shoulder blade )to the head of the head of the humerus. The most commonly injured is the supraspinatus.

Why is the Rotator cuff important?

When you reach up to gets a plate out of the cupboard (Picture 2 Fitness professional online) the Rotator cuff muscles function to keep your arm balanced in the shoulder joint allowing the larger muscles such as your deltoid to man oeuvre your arm to the position required to pick up the plate. When your brain registers-“Reach” the rotator cuff function begins and continues until the plate is on the table

How do they get injured?

When the Rotator cuff fails or is fatigued (Picture 3 Brisbane Knee and Shoulder clinic) - -the fine balancing act of the joint is lost. The shoulder joint becomes over stressed and then structures within the shoulder joint become irritated. Pain messages alert you to the fact that the tissues are being overloaded. If the pain is prolonged one starts to use other muscles in an altered fashion to achieve the task and avoid further pain or damage. This is entirely necessary in the early stage but becomes “abnormally” normal if allowed to continue over a long time. People often experience neck and back pain and persistent stiffness as a result.

The Rotator cuff tendons naturally wear at their attachment to the arm with age. However like most structures in the body –they also lose resilience with a lack of use. The rotator cuff attachment become symptomatic with relative spikes in activity such as painting the ceiling, spring cleaning or typically resuming your normal life after being sick with the flu. Issues with the Rotator cuff become more prevalent in the 40-60 age groups. By 80 years of age most people will have evidence of a worn out Rotator cuff attachment but not necessarily causing symptoms.

The key point- The Rotator cuff tendon demonstrates normal wear as we get older but becomes symptomatic when relative activity levels becomes out of sync with its current ability.

The conservative management of pain associated with Rotator cuff failure includes :

1. Identifying the factors that are contributing to its overload and finding a manageable level of good activity to keep your arm functioning as normal as possible.
2. In the long term the aim is to look at strategies to keep your arms as robust and adaptable as possible. This includes regular good use of the arms but in an efficient manner such as using 2 arms to share the load, moving towards the object that you wish to pick up, push or pull to ensure the load is not excessive.
3. If the rotator cuff has become weak due to ageing then pain- free strength exercises are taught to improve their ability to cope with the demands. These exercises need to be performed at a level and a manner in keeping with their current ability.
4. Identifying those who may do better with a surgical option.

Just as the structures gradually wear with age for many Rotator cuff injuries (not all) they can also be gradually made stronger and adaptable to new stresses.

Pain associated with a Rotator cuff injury may very gradually subside when the brain is convinced that their ability is being matched by what they are asked to do!

For more info or book an appointment Ph 0402680196 www.parlephysio.com.au

“My training is the same as last year but I feel stiff and slow”Prevention tip No 2 Is it actually about the running? I ...
15/03/2019

“My training is the same as last year but I feel stiff and slow”
Prevention tip No 2 Is it actually about the running?
I began last week perhaps with the most important practical tip to prevent running injuries and that is “Training Load Management”. Sharp changes in the amount you run remains the most common reason for injury and finding the sweet spot to train is always the challenge.
Probably one of the most overdue but sensible change I have seen in the management of running injuries has not been a new FAD or shoe but the placing of a much greater emphasis on factors outside running. As all runners would admit there is no better feeling than a period in training when an increase in the kilometres ran and the intensity of your running perhaps with a goal in mind, you feel great, your times improve and your running feels easy but fast. There is however a tipping point.

“FITNESS Vs FATIGUE-
If fitness is occurring as a result then it is a really positive experience. The world is a happy place and you are on your toes. If undue fatigue is the result, the experience may be different. Negative thoughts creep in, running becomes cautious, posture sags and stiffness and “difficulty to get going arises”. Thus the relative training load in terms of effort is higher than expected. Training errors occur and the injury risk may rise.
Factors that may affect Fatigue-
1. Too much high intensity training and racing or lack of recovery between sessions.
2. Lack of quality sleep or rest –Kids/work/etc usual life demands
3. Anxiety, prolonged stress, or perhaps grief. Cannot be underestimated ++
4. Negative thoughts and feelings (Gets you down as well as your posture)
5. External pressures Work kids, usual life demands.
6. Exercise addiction and compulsive training-not listening to the signs( Not adapting to the program)

The take home message though is that running generally can help all these factors including fatigue itself .The key is to maintain a balance. “Stopping running” is not the answer but modifying to restore the balance is essential-

Phil Parle (Runner and Physio) www.parlephysio.com.au

Running Injury prevention Tip for Kembla Joggers “TRUTH IN TRAINING”It’s the start of the season this weekend and no dou...
27/02/2019

Running Injury prevention Tip for Kembla Joggers “TRUTH IN TRAINING”
It’s the start of the season this weekend and no doubt many of you are formulating a few goals for the season .The rate of progress of your training especially in terms of mileage and intensity is paramount to getting to the end of the season without injury.
The easiest and perhaps the most important component for prevention is what we term “Load management”. The theory is we build a resistance to injury via the consistent load (volume and intensity of running) we apply to our body every week. Large variations from this load render the runner susceptible to injury or sickness for a period of maybe of 4-6 weeks. This becomes really important following a peak in training –say for a marathon, or on the other side where you drop your mileage following a taper, recovery from a race, or a period of sickness or travel. So:
Work out your average running over the past 4 weeks either in terms of Kms ran or time. To be more accurate you should weight harder sessions such as intervals by a factor of say * 3 and a race by a factor of *5.There are more pedantic methods but this is the easiest.
Mon Tues Wed Thurs Fri Sat Sun Total
0 10 5 10 5 10 20 60
rest 5km int easy 3km race easy easy long
weighting *3+5 *5+6
20 5 21 5 10 20 81

This gives you your weekly score. Find the average of your past 4 weeks
Week 1 = 50 Week 2= 65 Week 3 =81 and Week 4= 60 Average Score = 256/4=64

**The Training Resistance SCORE of 64 represents TRUTH in TRAINING. This is what you should base your immediate progress around-What you are currently doing not what you remember doing.

**Plan a monthly average increase in your score of about 10%.This can accommodate variation in kms sessions and races over the month but the averaging will help your body adapt and build a higher level of resistance slowly.
**If you are sick, your average of the previous 4 weeks reduces and you have to start there and plan ahead - being careful over the following 4-6 weeks.
**Always factor easy days and easy weeks into your 4 week schedule. This is an individual thing pending on how well you recover
Have a great season
Cheers
Phil Parle🏃‍♀️🏃‍♂️😀
More info refer to www.parlephysio.com.au

Address

Giant Bicycles 301 Kiera Street
Wollongong, NSW
2500

Opening Hours

Monday 9am - 5pm
Thursday 9am - 5:30pm
Friday 3:30pm - 5:30pm

Telephone

+61402680196

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