All posts by DR7 PHYSIOTHERAPY PODIATRY HYDROTHERAPY MASSAGE

Benefits of walking

Benefits of walking

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The benefits of walking are well worth acknowledging.

10 Reasons why you should make walking a part of your daily routine today!

  1. Strengthen your bones:
    Walking is a low-impact, weight-bearing exercise that distributes force through your bone structure. As such this helps to strengthen your bones and reduce the risk of Osteopenia or Osteoporosis.
  2. Supports your joints:
    Your joints are lined with cartilage which typically lacks blood flow. By walking your circulation to your joints improves. With increase blood flow there comes increased nutrition and oxygen properties which heals.
  3. Enhances your circulation:
    Walking increases your heart rate strengthens your heart and lowers your blood pressure. These great benefits reduce the risk for heart disease.
  4. Improves your balance and coordination:
    Tackling different terrains on a regular basis increases the awareness around your lower limbs muscles and joints. It also helps to maintain/improve your step length and height which minimises feet shuffling and consequently falls.
  5. Tones your muscles and bone structure:
    Regular joint movements encourage muscle activation underload which in term will strengthen and condition your muscle and bones.
  6. Boosts your memory:
    Walking on a regular basis helps to improve the part of your brain involved in memory and learning. Studies demonstrate that people who undertake a regular walking regime showed a reduced risk for age-related memory decline.
  7. Improves your sleep:
    Walking during the day boosts the effect of hormones such as melatonin which influences your sleep. Regular walkers have demonstrated an overall decrease in insomnia.
  8. Improved your mood:
    An emotional benefit of walking is the increase of endorphins in your body which enhances your mood. Studies have found that those who have increased steps throughout the day have better moods.
  9. Weight loss:
    Regular walking burns calories and targets fat burn stores.
  10. Enriches your vitamin D store:
    Walking in daylight increases your natural exposure to vitamin D which comes from the sun. Vitamin D is a nutrient that plays a big role in health and immunity.

Talk to one of our Physiotherapists or Podiatrists at Dr7 Physiotherapy and Podiatry Yokine if you are unsure whether walking should become a part of your regular routine.

Safe Lifting Technique

Safe lifting techniques

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Low back injuries are a common injury seen by physiotherapists, often caused by repetitive poor safe lifting techniques, but there are some simple steps you can take to keep your back protected.

 

  1. Use your legs, not your back!

Your back muscles (called extensors) are actually quite small muscles when compared to your thigh muscles or buttock muscles. When your knees are straight and you hinge from your hips and pelvis to lean forwards and pick something up your low back muscles are taking the force and pressure.  When you are standing up straight there are ~100 millimeters of mercury(mm) of pressure on your back, when you lift with bent knees there is ~350mm of pressure on your back, however, when you hinge at your hips and keep your knees straight there is an extra 100mm of pressure on your back. If this pattern is repeated continuously it can lead to injury to muscles, tendons, or even the discs or nerves of your low back.

The safest way to lift objects is to bend your knees with your hips should be pushed out behind you.

 

  1. Keep a neutral spine

It is common for people to bend their knees, push their hips out behind them, but then curve their back to reach down. Unfortunately, this is putting similar pressure on the spine as mentioned above. When picking objects off the ground or lifting in general it is important to keep the spine in a neutral position; this means that the spine is inline, the ribs or low back are not curved or arched. In this position there is even pressure on all the tissues of the spine, reducing any risk of tissue injury such as disc bulges.

 

  1. Knees in line with toes

When squatting down low for an object on the ground it is best practice to keep your heels on the ground, this allows you to activate your hamstrings, calves, and buttock muscles, which as mentioned above are part of the large muscles groups that can provide the most strength in assisting you to lift an object. Also, when you lift your heels off the ground and have all your weight on your forefeet, you increase the pressure to the inferior aspect of the knee cap and can cause inflammation of tissues inside the knee. Even with the heels on the ground, it is still safest for the knees to stay inline with the toes and not move any further forwards, again to prevent excess pressure on the tissues within the knee joint.

 

If you would like any further information or assessment of your lifting technique, please contact Dr7 physiotherapy and podiatry on 9349 1777.

Dr7 Physiotherapy and Podiatry Sports

Sports Therapy at Dr7 Physiotherapy and Podiatry

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Dr7 Physiotherapy and Podiatry’s Yokine therapists have extensive knowledge of biomechanics as well as prevention and treatment of injuries from hobbies and sports. The therapists at Dr7 undertake a wide range of sports and hobbies themselves in their own time which gives them  “insider knowledge” of injury prevention and management. Below is a brief summary of activities undertaken by our staff:

 

Katie Starke

Physiotherapist

Katie has been dancing Latin styles for many years now such as salsa & bachata.  Over the last 8 months, Katie has been taking Brazilian Jiu-Jitsu lessons. Katie is also an advocate of yoga and pilates which she does herself on a regular basis. Katie also enjoys running, swimming, and gym-based exercise. Several years ago, Katie was involved in participating in short-distance triathlons.

Ryan Weir

Practice owner

Ryan plays social basketball and trains for long-distance runs and has completed several marathons. Ryan also undertakes gym-based exercise on a weekly basis.

Luke Richards

Physiotherapist

Luke plays AFL football, runs, and attends the gym for strength-based training regularly. Luke has completed the Busselton jetty swim on several occasions.

Tess Moynihan                             

Physiotherapist

Tess previously competed intensively in outdoor Hockey for many years and trained heavily in Boxing. Currently, Tess is focused on equipment and functional-based strength training, such as rings, and beach swims.

Trevor

Physiotherapist

Trevor has worked for Circus-Soliel on several occasions, providing treatment to their high-level performers. Trevor was also part-owner in an aerial yoga company for many years. Currently, Trevor is focused on jiu-jitsu training, swimming, and trail run.

David Chia

Podiatrist

Dave plays social basketball weekly with Ryan Weir and trains regularly at his local gym. David is also a long-distance bike riding enthusiast.

Chris Gilomen

Podiatrist

Chris plays social soccer in a team in the Hills and also plays social basketball with David Chia on a weekly basis.

 

All our staff at Dr7physiotherapy and podiatry Joondanna are highly experienced in treating sports injuries and providing prevention methods such as dynamic warm-up stretches, RICE treatment protocols, sports strapping, and sports-specific biomechanics education.

From the wide range of exercises undertaken by our staff at Dr7 Physiotherapy and Podiatry Tuart Hill, you may even be able to find a practitioner with a common interest!

Please contact our clinic on 9349 1777 to arrange an appointment today or book online at the top right hand of the homepage.

 

Workers Compensation

Workers Compensation

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Have you been injured at work?
We are here to help!

The Physiotherapists at Dr7 Joondanna are qualified health professionals with years of experience treating patients who have been injured at work. We are familiar with the protocols and procedures of Workers Compensation injuries in Western Australia and can provide the services to help you with a speedy recovery.

We welcome all patients referred for a work-related injury.

What is a Workers’ Compensation claim?

Workers’ Compensation claims are implemented to protect the business and its workers. This type of insurance covers any costs related to job-related accidents and disease.

Who is entitled to a Workers’ Compensation claim?

You are entitled to a Workers’ Compensation claim “if you are a worker, suffer an injury or develop a disease at work and require medical treatment or time off work as a result.”

How do I make a Workers’ Compensation claim?

If you have sustained an injury or illness directly related to your workplace follow these basic recommendations:
1. Report your injury to your employer within 30 days of becoming aware of the injury/illness
2. Consult with your GP and request a work-related medical certificate
3. Consult with your GP and request a referral to your allied health professional (e.g. Physiotherapist)
4. Fill out a Workers’ Compensation claim form available from https://www.workcover.wa.gov.au/resources/forms-publications/worker-forms/#claimform – speak to your employer if you’re unsure

If you are considering a Workers’ Compensation claim and require more advice we recommend seeking legal advice.

How do I get referred to Physiotherapy?

When attending Physiotherapy services under a Workers’ Compensation claim it is important that you present with the correct documentation.

Before presenting to Physiotherapy you will need the following information:

A Doctors referral stating the following:

  1. Name of practice and practitioner you intend on seeing
  2. Date of accident
  3. Injured areas to be managed
  4. Modalities of treatment (e.g. Physiotherapy, hydrotherapy, exercise rehabilitation)
  5. Name of employer
  6. Name of the insurance company
  7. Claim number (if provided)

If you are unsure what information you need to provide, we recommended speaking to our friendly receptionist on (08) 934 1777 for more information today!

What costs are involved?

If your claim has been approved and liability has been accepted there are no gap-fees or out-of-pocket expenses for the patient directly. This needs to be confirmed with your employer and the insurance company funding your claim.

How can a Physiotherapist help?

Our Physiotherapists at Dr7 Physiotherapy & Podiatry Yokine are trained to deliver the following services:
1. Physiotherapy: assessment, manual therapy, exercise prescription, equipment prescription, education, advice
2. Hydrotherapy: assessment, water-based exercise, water-based stretching, relaxation
3. Exercise Rehabilitation: assessment, strengthening programs, functional training, exercise programs [These sessions are undertaken in a local gym]

Benefits of Physiotherapy

• Reduce symptoms and pain levels
• Educate injury
• Design management plan with the patient
• Increase muscle strength, tone, and conditioning
• Support during the return-to-work program
• Reduce risk for future exacerbation
• Provide strategies to cope with the process
To find out more information about your work-related injury visit the Workcover website today

www.workcover.wa.gov.au
References:
1. https://www.workcover.wa.gov.au/workers/understanding-your-rights-obligations-entitlements/making-a-claim/

Photo: Getty Images / Sarawut Doungwana / EyeEm

Benefits of Yoga and Meditation

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Possible benefits of yoga and meditation?

Yoga and meditation have been associated with many physical, mental, and emotional benefits. Yoga is primarily a form of exercise used to promote the release and flexibility of muscles within the body. Unlike “traditional” stretches that often focus on one muscle group at a time, such as a triceps stretch or a hamstring stretch, yoga involves stretching muscles within their myofascial chains or groups. An example of this is the well-known Downward Dog Stretch which consists of stretching the hamstrings along with companion muscles within this group that work as a unit, such as the plantar fascia and calf muscles.

Yoga also helps to promote muscle strength, endurance, and bone density through the pressures put through the tissues while positions are sustained for varying lengths of time. Yoga also improves balance and general co-ordination.

There is no restriction on what conditions can be assisted through the practice of yoga and meditation from arthritis, osteoporosis, depression, and general heart and blood pressure health.

 

Physiological benefits of yoga and meditation?

The most significant benefits of yoga are the gradual loosening and lengthening of muscle fibers and connective tissues. This improves joint movement and range of movement of the body; likely providing injury prevention. Moving muscles and joints through their full ranges provide fresh nutrients for all tissues of the body including cartilage and ligaments.  This is especially beneficial for those with joint pain such as low back pain.  Yoga also produces a contraction and relaxation of different muscle groups which improves blood and oxygen flow throughout the body. Improved circulation offers heart health protection, lung capacity improvements, and general artery conditioning.

 

Mental and emotional benefits of yoga and meditation?

Yoga encourages focus on long slow breaths and relaxation of the body which helps to combat the physical effects of anxiety, depression, and stress which are muscle tension and breath-holding. Mental health issues are well-known to benefit from mindfulness:  focusing on the present moment & having a detached awareness of one’s thoughts. Yoga allows the person to focus completely on their movements and breath, allowing over-activation of the mind to subside. It is then possible to transfer these skills into daily life.

Source: Exploring the therapeutic effects of yoga and its ability to increase the quality of life. Catherine Woodyard. International journal of yoga. 2011.

 

Yoga and Meditation at Dr7 Physiotherapy?

Dr7 physiotherapy has an easy-intermediate level remedial exercise group held on Saturdays at 12pm midday and combines elements of Yoga/ Pilates/ Meditation. The class is run by physiotherapist Katie Starke. Email: katie@dr7physioandpod.com.au for more information.

Cricket shoes Dr7 Physiotherapy and Podiatry

What to look for in cricket shoes

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Cricket players, and in particular pace bowlers, subject their lower legs and body to a range of different forces, which often result in overuse and acute injuries. Footwear is extremely important for pace bowlers to ensure they reduce the risk of injury. Studies show in the bowling phase, the front foot is more prone to acute injuries, whilst the back foot may be more susceptible to overuse injuries due to the multidirectional forces placed upon it throughout foot contact. Here we look at some of the top tips to look for in cricket shoes, and the hottest shoes on the current market.

Top tips when looking for new cricket shoes:

  1. Purchase shoes with high quality material on the upper surface. Ideal materials include Polyethylene (PU), Microfiber or high quality synthetic material. All are lightweight and provide durability for all cricket surfaces.
  2. Cushioning – majority of cricketers will run between 2-5km per game, so cushioning is very important to reduce forces experienced on the lower legs. Ideally cushioning should be centred on the heel and midsole.
  3. Stability – some brands of cricket shoes have medial arch support to help reduce pronation through the bowling phase which in turn reduces forces experienced at the level of the inner ankle, knee and hips
  4. Ventilation – to increase circulation of air and properly ventilate your feet during the hot summer days
  5. Spikes – for batsmen half-spikes are better as they are lighter and more responsive. For bowlers full-spikes are recommended for grip and stability

The best cricket shoes currently on the market for bowlers are:

  1. Adidas – Adipower Vector. This is the first-line choice for many bowlers including Jimmy Anderson and Stuart Broad. It’s developed with leather PU upper and high-quality midsoles to provide maximum cushioning and stability.
  2. Asics – Gel 300 Not Out. Asics utilise gel cushioning throughout the shoe to provide maximum cushioning. It is also fitted with Flytefoam technology to reduce the weight of the shoe, thus improving comfort and performance
  3. Asics – Gel Speed Menace. Fitted with both forefoot and rearfoot cushioning, the Gel Speed Menace is great at providing shock absorption. It has a more rigid forefoot which reduces forces on the forefoot (reducing risk of stress fractures) and allows forward propulsion.
  4. New Balance – CK10. Built on lightweight and responsive cushioning, New Balance is versatile enough to use on any surface. New Balance also comes in 2 different widths, allowing increased comfort for bowlers with wider feet.

Majority of cricket shoes also allow us podiatrists to fit orthotics into them, providing you with extra comfort, support and cushioning.

Best of luck to all cricketers this season. Should you require any further advice or need a review of your cricket biomechanics, pop in and see us at Dr7 Physiotherapy and Podiatry Yokine.

 

Regards

Angelo Velho

SENIOR PODIATRIST

Motor Vehicle Accident (MVA) Dr7 Physiotherapy and Podiatry

Motor Vehicle Accident

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Have you sustained an injury as a result of a motor vehicle accident(MVA)?
Do you want relief from your symptoms?

The pain and suffering resulting from a motor vehicle accident can become frustrating and inconvenient. Our Physiotherapists at Dr7 are registered health professionals with a wealth of knowledge to help you become pain-free and functional.

We welcome all patients referred for a motor vehicle-related injury.

Who is ICWA?

ICWA, known as the Insurance Commission of Western Australia is a corporation owned by the Western Australian government. They provide funding to those who are injured as a result of a motor vehicle accident. Vehicle registration fees provide ‘compulsory third party insurance’. This allows ICWA to provide compensation for injured parties when they involve in a motor vehicle accident.

Who is entitled to Motor Vehicle Accident claim?

Any of the following individuals who have sustained an injury or medical condition as a consequence of a motor vehicle accident can apply for an MVA compensation claim:
• Driver
• Passenger
• Pedestrian
• Cyclist

Eligibility for funding, reimbursement, or compensation is decided by ICWA. ICWA will investigate your claim and establish who was at fault. Liability must be accepted by ICWA for your claim to be accepted.

How do I make a Motor Vehicle Accident claim?

If you have sustained an injury or illness directly related to a motor vehicle injury follow these basic recommendations:
1. Seek medical attention
2. Report the crash to the police via the Online Crash Reporting Facility (https://www.crashreport.com.au/ocrf/) – this will provide you with a crash reference number
3. Call the insurance commission on (09) 9264 333 to investigate whether they require any additional information or forms to be lodged
4. Consult with your GP and request a referral to your allied health professional (e.g. Physiotherapist)

If you are considering a Motor Vehicle Accident claim and require more advice we recommend seeking legal advice.

How do I get referred to Physiotherapy?

When attending Physiotherapy services under a Motor Vehicle Accident claim it is important that you present with the correct documentation.

Before presenting to Physiotherapy you will need the following information:
• A Doctors referral stating the following:
o Name of practice and practitioner you intend on seeing
o Date of accident
o Injured areas to be managed
o Modalities of treatment (e.g. Physiotherapy, hydrotherapy, exercise rehabilitation)
• Claim number (if provided)
• Confirmation that you were not at fault by ICWA

If liability has not yet been determined we may kindly request that you pay the fees upfront and seek reimbursement once your claim has been accepted.

If you are unsure what information you need to provide, we recommended speaking to our friendly receptionist on (08) 9349 1777 for more information today!

Role of Physiotherapy

The Physiotherapists at Dr7 Physiotherapy and Podiatry have over 25 years of experience managing motor vehicle accident injuries and claims. We make it our priority to provide world-class treatment whilst proving a safe and emphatic environment for your rehabilitation.

We are able to provide the following modalities of treatment/management:
• Hands-on Physiotherapy treatment
• Supervised hydrotherapy
• Supervised exercise rehabilitation in a gym setting
• Education and advice
• Exercise programs

Our goals as Physiotherapists:
• Conduct thorough assessments to identify injuries and functional impairments
• Provide Physiotherapy treatment services to help the patient achieve their goals, reduce symptoms and elevate function
• Monitor progress of rehabilitation
• Liaise and collaborate with the patient’s health team to achieve optimal results
• Advocate for the injured patient within the management process

What can you claim?

• Ambulance services
• Hospital services
• Nursing services
• Medical services
• Scanning
• Medication
• Equipment & medical aids
• Rehabilitation & therapy services
• Household support services
• Travel
• Compensation for inability to work
• Pain and suffering

MVA Dr7 Physio

Who pays for Physiotherapy intervention and treatment?

ICWA will cover your medical expenses including Physiotherapy, hydrotherapy, and exercise rehabilitation if:
• Liability is accepted
• Treatment is necessary & reasonable
• Your injuries are directly related to the motor vehicle accident

In order to provide funding for your medical expenses ICWA requires medical evidence from your health professional team. In some circumstances ICWA may request prior approval for medical needs.

It is your responsibility to ensure you are covered. If you are unsure, we encourage you to speak to your ICWA case manager or seek legal advice.

MVA Contract

When will my claim be finalised?

Your claim can be finalised once ICWA receives a medical report confirming your recovery or stabilisation from a medical condition or injury. The time frame for this varies depending on the extent of your illness/injury/s.

Do I need a lawyer?

In most cases a lawyer is not necessary. You do however have the right to appoint a lawyer to assist you with your claim. We are happy to make a recommendation for legal representation if you require it.
We recommend that you refer to the ICWA information booklet for further information or clarification
https://www.icwa.wa.gov.au/__data/assets/pdf_file/0008/6020/A-GUIDE-FOR-PEOPLE-INJURED-IN-A-MOTOR-VEHICLE-CRASH-WEB-FINAL-30317.pdf

What costs are involved?

If your claim has been approved and liability has been accepted there are no gap-fees or out-of-pocket expenses for the patient directly. This needs to be confirmed with ICWA and that they have accepted liability for your claim.

Working From Home

Working from Home

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With a shift in the way we function in our current world, Australia has seen a rapid rise in the number of people working from home. When setting up your new work environment there are some crucial elements that need to be considered to avoid injuries and allow for optimal productivity.

Here at Dr7 Physiotherapy & Podiatry Yokine we are here to help!
Read on to find out more about setting up your workstation in your humble abode.

 

Elements to Consider in your Work Space

 

Your Environment

When choosing a space to set up your workstation, ensure the area has enough lighting. A well-lit area is essential when reading documents and typing on your keyboard. Be careful that your computer isn’t positioned to reflect any glare. You can avoid this by facing your computer 90° away from the windows. Lastly consider trip hazards. Be sure to clear any obstacles around your legs that may cause you to adopt awkward positions or be at risk for a fall.

Your Equipment

Consider 3 zones when setting up your workstation.
1. Primary zone: Position items that are most frequently use comfortably within your reach with your elbows relaced in sitting position. [e.g. keyboard, mouse, notebook, pen]
2. Secondary zone: Position items that are occasionally used within an extended arms reach and your back comfortably against the back of your chair. [e.g. telephone, documents, coffee cup]
3. Non-working zone: Position items that won’t be moved. [e.g. monitor, pot plants, personal belongings]

The picture below gives you a visual representation of your workstations zones!

Tm blog 2

Yourself

Positioning yourself in relation to your workstation is essential. Minor changes can make a big difference. Follow these suggestions to ensure your body posture is correct:

• Head/neck: Your eye gaze should be at the top 1/3 or top 3 cm of your monitor. Keep your chin tucked in and avoid a forward poking chin.
• Torso/trunk: Ensure your back is against the support of the chair. There should be no gap between your back and your chair. A lumbar support or a small rolled-up towel can be effective in proving support to your lower back.
• Hips: Make sure your bottom is seated at the very back of the chair. Adopt an angle of 90-120° at you hips with a slight recline of your computer chair.
• Knees/feet: When seated, your knees should be shoulder-width apart and be at a 90-120° angle with your feet flat on the floor. If you feet are unable to reach the floor, prop them up with a foot support or some old textbooks. Keep your
• Elbows: Elbows should rest at a 90-120° angle in line with your desk. When using your equipment be sure that your elbows refrain from moving more than 10-15cm away from your torso. Pull your chair close to your desk to avoid poor postures.
• Wrists: Avoid planting your wrist on the surface of your desk as this puts pressure on your tendons and nerves. Avoid excessive wrist extension when using your mouse and keyboard and ensure your wrists are place higher than your keyboard. Wrist pads are not recommended however if you are using one make sure it is rested against your keyboard and is cushioning your palms.

Let’s break down these suggestions:
• Eye gaze top 1/3 of monitor
• Chin tucked in to neck
• Back and bottom against back of chair
• Opt to use a lumbar support or small rolled-up towel
• Adopt a 90-120° bend at you hips
• Knees shoulder-width apart
• Adopt 90-120° bend at your knees
• Feet flat on floor or support
• Elbows should rest at 90-120°
• Tuck chair close into desk
• Refrain from moving elbow 10-15cm away from the torso
• Avoid excessive wrist extension
• Do not rest your wrist against desk surface or wrist pad

Check out the picture below for optimal positioning!

Hot Tip
At Dr7 Physiotherapy & Podiatry Joondanna we recommend a standing break or stretch every 20-30 minutes for 2-3 minutes. This will help promote circulation, avoid poor postures, and improve productivity!

If you are noticing any aches and pains reflected by your working situation get in contact with one of our experienced Physiotherapists today on (08) 9349 1777.

Happy working from home everyone!

Worker Compensation Physio Experts Dr7 Physiotherapy and Podiatry

WORKERS COMPENSATION PHYSIOTHERAPY PERTH

workers compensation physiotherapy perth

Have you been injured at work? Do you want access to Perth’s number 1 workers compensation physiotherapy team?

Your in the right place!

If you have been injured at work, it is likely that you are entitled to financial support including loss of wages and medical/physiotherapy costs.

Do you want relief from your pain and complete healing of your injury? Book online with us and start getting the expert help you deserve. Our practitioners have over 25 years experience in the workers compensation industry. You are in good hands!

Contact us at Dr7 Physiotherapy and Podiatry for a thorough understanding of your entitlements under the Workers Compensation scheme.

Our Physiotherapists will ensure your health and well-being remain the highest priority. As well as providing highly skilled treatment, we will maintain communication with your Doctor, Specialist, Employer, Insurance Company and most importantly, you.