There is wide spread confusion between the two terms and some health practitioners tend to throw these two words interchangeably. However there is a marked difference between the two and the approach that we use to treat it is vastly different. A tendinitis, with the prefix 'itis' infers that there is some inflammation within the tendon itself, whereas a tendinopathy occurs due to an overload of the tendon, where it cannot adapt and it becomes irritated and painful.
Tendinitis is the inflammation of the tendon, usually from an acute or sudden tensile force which causes micro tears within the musculotendinous junction (where the muscle meets the tendon) causing inflammatory cells to rush to the area, whereas tendinosis/tendinopathy is a degeneration of the tendon due to chronic overuse, without allowing the tendon to heal adequately.
The most important thing to take away from this is that most of the time when we experience what we think as an “inflammation” of the tendon, it is not, it is more likely that you agitated it by working harder and longer than usual causing a tendinopathy. Many of us fall in that trap hole of using non-steroidal anti-inflammatory drugs for our tendon pains. This can have the opposite effect in fact since NSAIDS have been shown to inhibit collagen repair making it worse.
So does that mean we need to rest the muscle?
Intuitively resting seems like the best response to an acute injury, however, going against what is logical we actually need to load the tendon more. Well not more, but with the correct load. According to research when we exercise, with the correct load, we promote collagen restructuring. What is collagen restructuring you ask? well, imagine a healthy tendon like a piece of rope, all of the fibers are all in line with each other running parallel, in an angry and unhappy tendon these fibers sometimes crisscross and go in all different directions, in turn making the tendon weak. With exercise, we can rearrange the fibers and make it more optimal to withstand loads.
But it hurts when I do my exercises? Won't it get worse?
Yes that is a very good question, it is true that pain is our body’s way of telling us something odd is going on however in the case of tendinopathy’s having a little bit of pain when we do the correct exercises. In fact with certain exercises with the correct, dose and repetition it can actually reduce pain. Current research shows that phase 1 exercises such as isometric exercises have shown to reliably reduce pain.
So what should I be avoiding when I start having these pains?
· Resting completely
o Like I spoke earlier resting or just praying that the pain may go away is not the best course of action, by resting you reduce the tendons ability to take load, meaning when you go back to do the task it is no weaker.
· Having passive treatments
o Treatments that do not address the need to progressively increase the tendons ability to take load, are generally, useless, it may give short term pain relief but will not address the underlying issue. Treatments like ice and eletro-therapy are band-aid solutions.
· Injection therapies
o Current literature do not heavily support the idea of injection therapy such as PRP into the tendon. It is always best to try and have non-invasive treatments first before jumping straight to injections. Injections do not address the tendon weakness, it merely masks the pain.
· Stretching your tendons
o By stretching tendons we can actually add compressive loads that we know are harmful to the tendon, an alternative if your muscles are tight is to massage to loosen them up
· Massaging directly on the tendon
o Like I mentioned above massaging an already irritated and angry tendon does not serve to make it better
· Getting unnecessary scans for your tendons
o The pictures of your tendons with ultrasound or MRI can frighten you. The words used by doctors such as degeneration and tears can make you second guess if you should be loading the tendon at all. However there is a mountain of evidence to suggest that degenerated tendons, or partially torn tendons can tolerate loads, and can adapt.
The take home message is that an exercise based rehabilitation is the best treatment for tendon pain. Whenever in doubt go visit your local qualified health professional expert such as a physiotherapist to guide your rehabilitation and point you on the right track.
Let’s talk hydration!
We can go for three minutes without air, three days without water and three weeks without food. So, staying continuously hydrated seems to be a no brainer. Water serves as an integral part of the body and has important roles such as:
· Carrying nutrients and oxygen to your cells
· Regulating blood pressure
· Aiding digestion
· Preventing constipation
· Cushioning joints
· Maintaining electrolyte balance
· Regulating temperature
A common rule that many of us try and follow to stay hydrated is to drink 8 cups of water a day. But where did this rule come from? Well the myth that we need 8 glasses a day likely originated from a study conducted by the U.S food and nutrition board in 1945, where they recommended 2.5 litres of water a day. People took on board that advice without taking into consideration that the fluid recommendation included water that was naturally contained in food. People continued to follow this adage, even though till this day there is no research to show that 8 glasses is the optimal amount.
Maybe instead of following this old and arbitrary rule, why don’t we trust in what has worked for us for thousands of years, our body’s thirst response. We should let our body guide us, drink when you are thirsty and don’t ignore what your body is asking. Yes in certain conditions we need to drink more so than usual, such as when you have a urinary tract infection or diarrhea, or in some medical conditions we need to restrict fluid intake such as people with congestive heart failure, but let your general practitioner decide on that.
Using the colour of your urine is a more robust way to look at your hydration needs. Your urine should be light yellow, if it looks like water you’re drinking more than you need, if it is dark yellow or even orange you need to drink more.
Staying hydrated whilst exercising
While the risk of dehydration is well known and documented, it is possible to become overhydrated during exercise leading to a condition known as exercised associated hyponatremia (EAH). EAH is mainly associated with sporting events lasting more than 2 hours, so sports such as hockey, basketball and soccer would not be at risk. Hyponatremia is a condition where there is low salt concentration. During prolonged exercise excessive sodium loss can occur through sweat, coupled with many athletes consuming more water than is needed causes the concentration of salt levels in our blood to drop leading to EAH.
In 2002 the dangers of overhydration became known when a 28-year-old collapsed during the race and died two days later due to EAH. In subsequent years Harvard Medical School conducted studies and found that around 13% of Boston marathon runners had hyponatremia, with the strongest predictor of hyponatremia was due to excessive fluid intake. In fact, athletes who collapse from heat illness during exercise are often quite well-hydrated.
So how do we avoid this? Well because sodium is lost in sweat, it is very important for those are preparing for a marathon to get adequate sodium before, during and after exercise, especially if they continually drink water. As a safeguard during intensive prolonged exercise drinking fluids that contain sodium can help. However drinking sports drinks can only help slightly, with EAH mainly related to the total fluid intake during exercise.
The key is to simply drink when you feel thirsty, this be during exercise or day to day life. It isn’t necessary to stay ahead of your thirst. Try and have a glass of water with each meal and use the colour of your urine to decide whether you need another glass of water.
Barre, no it’s not where you head on a Friday arvo to wind down with your work colleagues and have a sneaky few … although maybe it should be!
Barre is a fusion of Pilates, old school cardio and Ballet all mixed together into a 60min heart pumping class - guaranteed to have you laughing, sweating and wondering why you hadn’t been doing this your whole life!
It solves the age-old question of ‘Cardio vs Weights’. The result - a lean and toned physique similar to that of a ballet dancer, minus the leotard (although you can wear leg warmers if you like!)
In all seriousness, this class is great for those who are looking to improve their cardiovascular fitness but at the same time want to strengthen the small core muscles of their spine, pelvis, hips, shoulders and feet. With its roots in ballet and Pilates, Barre class focusses on teaching you how to use your connection to the floor to create strength throughout your body. While the assistance of the barre enables you to work on your balance and control – ultimately aiming to be able to perform the class without the assistance of the barre.
A word of warning, this class is not for the faint hearted. The blood pumping tunes, thigh burning squats and general ‘no rest’ choreography means you will need to bring your best cardiovascular fitness. Not to fear – if you’re still working on it, the barre is the place to challenge it!
Ready to give it a go? Book into a Barre class today!
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Movement is part of life, some would argue it's the essence of life, after all if your not moving, your dying! So why do so many people put up with less than optimal movement? Is it because they don't want good movement, or is it simply that they don't understand what opportunities good movement can bring them?
Since the early days, or our ancestors have been moving, whether it be across the planes to spear a predator, or high up in the tree's to escape our enemies, movement has always been an essential part of our lives. So when did we start becoming less 'Tarzan' and more 'Mr Bean'? When did sitting become more about the chair and less about cross legged on the floor, when did running become all about treadmills and shoe stability and less about open planes and freedom?
As a Physiotherapist and Pilates instructor I am obviously biased when it comes to movement but for good reasons. I can vouch for the fact that of my clients, the percentage of those who practice good movement are the same percentage who are fulfilled and enjoy their lives and all the opportunities they hold. It never ceases to amaze me how the small percentage of client I see on a weekly basis who don't want to put the time and effort into creating good movement patterns are the same clients who come back injury after injury and for what? I can get them out of trouble in the short term, give them temporary relief, but it is only temporary, until the next poor movement patterns creates the next injury, stress or strain and the cycle begins all over.
Why are some people just not committed to developing beautiful movement, while for others it seems almost a birth right? Does it have to do with up bringing, the sports they played as a kid, the importance their family put on movement and body awareness, the skills they picked up along the way? Or is it like many other things in life, to do with the determination they put into it, after all when it comes to your body, you truely do get out what you put it!
Whatever the reasons, one thing is for sure, for those of us who live in a beautiful movement world, the future looks bright, and although we may never be perfect and always striving for more flexibility, more control, more strength ... we are living with the joy that is our body, and for that, we are always grateful!
All the physiotherapists at BPS Tensegrity are trained in ConnectTherapy. This is an innovative way to look at injuries, not only by treating the symptoms and area causing pain, but also by having a holistic view of the person. The goal is to determine the source of the issue and treat the body as a whole.
How does it work?
The ConnectTherapy follows three simple rehabilitation steps during your therapist will:
- Identify the driver, or main source at the origin of pain or discomfort
- Develop a treatment and exercise plan to help your brain develop new strategies and acquire new movement patterns
- Teach your body to maintain these new patterns so they become your natural way of moving
The added benefits of Pilates
Did you know that combined with Clinical Pilates, especially during the third phase, the treatment results will significantly improve?
The Pilates method is based on a whole body workout. Rather than working out on one specific area at a time, Pilates focuses on improving overall body awareness, flexibility and strength.
Our Pilates programs are based on 6 main principles:
- Breathing to release and facilitate movement
- Spinal articulation notably to avoid compensatory patterns
- Axial elongation and core control to free movements and stabilise the body
- Organisation of head, neck and shoulders, to relieve the tension these areas are put under
- Weight bearing and alignment of the extremities to optimise movement
- Movement integration to bring all principles together in more complex movement patterns
The versatility and variety of Pilates’ exercises will help the client retrain his body, built new and long lasting movement patterns. This will not only prevent injuries from coming back but also improve performances.
Our clients journey does not always start with physiotherapy. Some are referred by one of our Pilates instructors to a Physiotherapist. Experiencing the ConnecTherapy can truly help releasing area of tensions and get an even better understanding of what could be impairing their quality of movement and general wellbeing.
The best combination ever
Physiotherapy and Pilates work hand in hand, bouncing from each other and assisting patient in their progress. At BPS, Physiotherapists and Pilates instructors collaborate to offer our clients a tailored program to reach their goals, optimise their recovery and provide the best outcome in the long run.
Start your journey with us today and experience the ConnectTherapy difference.
How is your Golf Swing? If your anything like our local pro's, it's an ongoing skills that can take years to perfect and finesse and you never really stop learning. Did you know, the biggest movement in your golf swing happens in the rotational plane, however the majority of us with our sedentary desk lives have very limited rotation (and no it doesn't just suddenly appear once you hit the green). Improving your rotation just a fraction can lead to dramatic improvements on the golf course.
How does Pilates help your Golf Swing?
So, we wanted to fill all you golfing enthusiast in on a secret weapon that you may very well be missing out on, yep you guessed it, Pilates! A few months ago I decided to do some specific research to help one of my clients to improve her golf swing and technique through Pilates. I quickly realized that golf is such a complicated sport!! After struggling between Youtube videos and articles from all sorts of websites, I decided to contact my client’s golf coach Barry Bent from Woolooware Golf Club… I couldn’t have taken a better decision! Combining Barry’s exceptional experience in the golf world with my technical support from a physio and Pilates point of view, we have developed a great Pilates program specific for golf lovers.
Considering the crucial importance of the spine rotation during the golf swing, Pilates can be extremely effective to strengthen the transverse abdominis (lower tummy muscle), responsible to give you the stability, but also your obliques, responsible for the actual rotational component. By starting in a “non-familiar” environment, that means in a position that is different from your golf swing (e.g. lying on your back or seated on the mat), at BPS we can help your mind and body to develop more efficient rotation strategies, isolating specific muscles through specific verbal and tactile cueing. Once you mastered these new movement strategies, we then transfer them to a more “familiar” environment, or rather a position that is more similar to your golf swing, so your brain can strengthen the new strategy, therefore, with practice and repetition, improve the performance. A great progression to work on your spine rotation would be to start with oblique chest lifts lying on the mat, progress with crisscross, then move into a seated half roll down with the twist, and finish with spinal rotation in golf stance.
Hip disassociation and lumbo-pelvic stability
When I first approached to golf I thought “Great, pelvis stays still and spine rotates over the pelvis”, but I quickly realized that it’s not! During your golf swing, your pelvis is actually moving in such a complex way to allow the forces to be efficiently transmitted to the club and then to the ball. Through the expert guidance of your Pilates instructor, at BPS you will learn how to disassociate your hips from your pelvis but at the same time how to stabilize your hips to avoid injuries on your lower back, SIJs or hips. The ultimate goal is to create a stable base of support, with an equally flexible and strong structure on top of it. And here comes the term Tensegrity, a concept of muscular-skeletal relationships based on the work of architect Buckminster Fuller. It refers to the forces of tension (provided by muscles, tendons, ligaments, and fascia) pulling on structure (bones and joints) that help keep the body both stable and efficient in mass and movement. Stability and efficiency, essential tools in almost all sports!
As part of our BPS mission, we use our knowledge and expertise to provide a clear, individualized and functional program to our customers, that encourage them to achieve their goals.
If you are interested in knowing more about how Pilates can help you improving your golf technique, don’t hesitate to call our studio 85441757 or email us for any enquires at firstname.lastname@example.org. Alternatively, book your initial consultation online now!
... 'you're not like normal Physios!' - says every BPS Tensegrity client!
At BPS, we continually strive to be different from just your everyday Physiotherapy practice, it’s one of the reasons why we achieve such amazing results for our clients!
While in conversation with a client regarding why our practice is so unique, she felt the need to say that we just aren’t “normal” physio’s, and that our method of treatment is significantly different and superior from what she has experienced in her past. This got me thinking, and inspired me to want to explain to YOU why we’re different here at BPS, and why so often our clients want to spread the word!
What we do
Experienced low back pain? Did your previous physio give you a massage on the back followed by a basic exercise before your session ended? Maybe he did a few “cracks” on your spine before telling you to rest for a few days? These forms of treatment may provide initial relief for a few days, but 9 times out of 10 the same ache will return and long-term relief rarely achieved.
So what’s all this talk about ConnecTherapy you may ask? This is a treatment model that flips traditional physiotherapy on its head. It does not simply treat where you are experiencing pain, but investigates the underlying cause of your symptoms. It employs a clear and logical method of assessment, clinical reasoning, and treatment that is used to improve your disability and pain by determining the root cause of your problem. This allows our highly skilled physiotherapists to treat the whole person and provide great results that not only relieves your pain, but also get you on the path to long-term relief through optimal movement.
Why we do it
ConnectTherapy has revolutionized physiotherapy. Think of your own body as one integral unit with many “cogs” and “gears”. If an area of your body is not moving the way it was designed, it can dictate the rest of the body’s movement patterns – what we like to call your “driver”. The end result is a particular structure in your body that is loaded in a way that does allow optimal movement as it should, leading to symptoms and pain. ConnectTherapy targets the driver, and allows that body part to move in the way it was designed to – pain free!
ConnectTherapy – the trump card
What you must consider is the location of your driver may not be where you are experiencing pain – this is what sets BPS apart from traditional or conventional physiotherapy! For example, say you have always liked to run but for the past few months you have had to reduce or stop running because you develop knee pain that becomes so debilitating to the point that you have to stop! This knee pain may be driven by your pelvic alignment. If your pelvis is not allowed to move in the correct biomechanics for running, then the end result means incorrect or extra loading on the structures in your knee. So although you have knee pain, it’s your pelvis that needs attention!!
Another example may be having shoulder pain when you’re playing a backhand in tennis. This may be driven by your rib cage, which is not allowing your thorax to rotate through your backhand stroke, resulting in increased load on your shoulder, as it needs to provide the extra power to hit the ball and follow through.
These drivers all have a specific correction and release techniques that our physiotherapists employ to determine that it is the root cause of your sub-optimal movement patterns.
Rehabilitation – A 3-step treatment
Put simply, there are three core steps to your rehabilitation with ConnectTherapy:
- Identifying your driver – which will predominantly be in your first session
- Correcting your driver, and commence training new movement patterns and strategies developed by your brain’s neural pathways.
- Learning to maintain the new movement patterns independently so they become automatic – like rebooting a computer!
Get in contact with us here at BPS and let our physiotherapists assess you and take your first steps to permanently relieving your symptoms!
At BPS we often get asked "what is the difference between a Sports Physiotherapist and a regular Physiotherapist" and our answer is always the same. You can think of a Sports Physiotherapist like a specialist in, yep you guessed it, sports! While this may seem obvious, it is important to really understand how this small difference affects you, the client and the outcomes you will get!
A Sports Physiotherapist will have a clear understanding about the steps needed for you to perform at your best on the field, in the pool or on stage. They not only understand what is required of your muscles, bones, ligaments and other body structures, as a regular Physiotherapist does, but they are also experts in knowing when it is time for you to increase your training load, how to taper for game day and how optimise your biomechanics for the best results.
Think of it the way, there are huge variety of lawyers, sure they all have a law degree, but would you go to a property lawyer for a family law matter? No, you would choose the lawyer that specialises in your particular matter, to ensure you get the best result. The same is true with a Sports Physiotherapist. By seeking out the Physio who best understands your sport, you are ensuring that you get the fastest results with as little effort because they know what to expect, they can see the road ahead and can get you there safe and sound.
How do I find a great Sports Physiotherapist?
There are 5 simple checks you should make before you choose your Sports Physiotherapist;
- Do they play or are they involved in your particular sport? This seems obvious, but is often over looked! A great Sports Physiotherapist will have a love of your sport. They will live and breathe it as much as you and when you ask them about their time trials, favourite club or best warm up stretch, they will be able to answer you with the same spark in their eye that you have! Check out the BPS Sports Physio team here to see who fits your needs!
- Who do they treat in that sport? Great Sports Physiotherapists leave a trial. Meaning that they should have success stories of how they have helped other athletes in your sport overcome similar injuries or struggles in the past! After all, that is what they are good at!
- Personality! This might initially seem irrelevant, but trust us when we say, personality is everything. If you don't gel with your Physio, your treatment progression is going to be laboured and a generally unpleasant experience for both parties involved. Make sure you and your Physio see eye to eye, sure they need to have the skills to back up your friendship, but don't underestimate the power of personality to keep you motivated and on track to achieving your goals.
- Proximity- Like personality, this is another important factors. If your choose Sports Physio isn't in close proximity to you, easy to get to and convenient, then you can bet your bottom dollar making and getting to your sessions together is going to be a pain. You know what they say, the enemy of success is complexity. If its hard to get to your sessions, your going to be less likely follow through with your treatment plan!
- Mentors - Finally, the most important piece, who are THEIR mentors! That's right, you want to know who they are going to with the tough questions. After all, no one is expected to know everything, but you want to be sure they have a team of people around them who can answer the hard questions and can help out in a time of need! You can tell a lot about a person by who they get their advice from!
It never ceases to surprise me how many people are unaware of the benefits of seeing a Physiotherapist. Moving well is not just important for sport, moving well is a part of life, & unfortunately 'it's not a birth right'.
In my opinion a great Physiotherapist is two things;
- Physiotherapist Role 1: your trusted advisor for all things injury and body related
- Physiotherapist Role 2: your master teachers, ensuring you not only understand but truely embody how to move well
Gone are the days of ice packs, heat packs, electrical stimulation and a pat on the back. The Physiotherapist of the future are passionate about accelerating healing, teaching phenomenal movement and ensuring injuries are not only dealt with but also prevented!
So the question still stands then, 'when might it be a good idea to see a Physiotherapist?' and the answer is simple, when ever you fell like your not moving at your best! What ever that means for you.
- Your run is not as light as it used to be
- Your pelvic floor is not as connected as it once was
- Your back is stiff in the morning
- You get head aches after sitting at your desk for too long
Or one of any multitude of other movement discomforts. If your body is not performing as you wish it to, then a Physiotherapist is quiet often the secret weapon you need to get back to the movement potential every body holds.
How do i know if my Physiotherapist is right for me?
Not all Physio's are the same, just as there are good and not so good restaurants, there are good ... and GREAT Physiotherapists. At BPS we understand this difference and we believe everybody has the right to outstanding Physiotherapy so we created this quick check list to help you identify if your Physio is working for you.
- You understand the problem. All to often we hear our clients saying "no one ever explained that to me before!" and unfortunately it's to true. If your Physiotherapist hasn't explained to you WHAT is causing the problem your experiencing it is often because they really don't know. I don't know about you, but when it comes to my body, I want to know what is going on, not leave it up to trial and error!
- You know what needs to be done to fix it! Once you know the what is causing the symptoms you need a clear map, a clear action plan stepping out what needs to be done to get you to you goals. If your Physiotherapist hasn't given you this, ask them for it. After all if your don't know the road map how are you supposed to follow it!
- You feel understood. This is a hugely important and often overlooked aspect of working with your physio. After all they are your trusted advisor for all things body and movement related, and if you don't feel like the relationship you have is built on understanding and trust then, I don't know how you feel, but for me that's not a trusted advisor.
- You can see results. The most important litmus test, are you getting results. If you are truely following the plan then you should be getting outstanding results. If your not, it may be time to ask yourself, is my Physiotherapist really right for me?