Author: Amy Cram

How Your Brain Changes Your pain - Physio Direct NZ

How Your Brain Changes Your pain

Pain is a complex and deeply personal experience, shaped by both physical and psychological factors. Understanding how the brain processes pain can help improve management strategies and overall well-being.

All pain, regardless of its cause, must be recognized and processed by the brain for you to become aware of it. Pain is actually a vital part of human survival—it alerts you to potential danger, encourages rest, and in many cases, protects damaged tissue. When the body loses its ability to perceive pain, the consequences can be severe, leading to further injury and even death.

There is a rare condition known as congenital analgesia, where individuals are unable to feel pain. While this might sound like a superpower, it is actually a dangerous condition. Without pain as a warning system, people with this condition are at high risk of serious injuries, infections, and even early death.

Pain Isn’t Always Linked to Tissue Damage

While pain is crucial for survival, sometimes the body’s pain response can go awry. A well-known example is phantom limb pain, where amputees continue to experience pain in a limb that is no longer there. In some cases, simply looking at a mirror image of the uninjured limb moving can trigger pain sensations on the amputated side—this is due to the brain’s complex way of processing sensory information.

Another example is chronic pain conditions such as fibromyalgia, where pain persists despite no clear injury or damage. This highlights the role of the nervous system in amplifying pain signals beyond what would normally be expected.

The Mind’s Influence on Pain

Your perception of pain is not just about physical injury—it is also influenced by psychological and emotional factors. Have you ever noticed a bruise without remembering how you got it? That’s an example of tissue damage occurring without significant pain. Conversely, if you’re experiencing emotional distress, even a minor injury can feel overwhelming.

The way you think about pain can also impact your experience. Some people believe in pushing through pain and continuing all activities, while others avoid activity altogether in fear of making things worse. In reality, a balanced approach is often best—pain management strategies should be tailored to each person’s condition and lifestyle.

Feeling in control of your pain is also essential. Chronic pain that persists without relief can be incredibly distressing, particularly when it limits your ability to participate in daily activities. This is why effective pain management goes beyond physical treatment—it involves education, emotional support, and personalised strategies to help you regain control.

How Your Physiotherapist Can Help

Physiotherapists are trained not only to treat injuries but also to help you manage pain effectively. This may include a combination of hands-on therapy, exercise programs, and education about pain science. In some cases, techniques such as mirror therapy, mindfulness, and cognitive strategies may be used to help retrain the brain’s response to pain.

If you have concerns about pain, don’t hesitate to speak with your physiotherapist. Understanding pain and learning effective ways to manage it can make a huge difference in improving your quality of life.

Gluteal Tendinopathy - Physio Direct NZ

Gluteal Tendinopathy

What is Gluteal Tendinopathy?

When tendons are repeatedly placed under more tension than they can deal with, they can have a failed healing response. This can cause changes to the structure of the tendon and is known as a tendinopathy. When this occurs in the tendons of the gluteal muscles it is referred to as gluteal tendinopathy.

The gluteal muscles are three large muscles located at the back of the pelvis that provide most of the muscle bulk of buttock region. These muscles work together to keep your pelvis level when standing and are responsible for many movements of the hip. They play an important role in standing, walking and running.

The two deepest gluteal muscles, gluteus medius and gluteus minimus, attach from the center of the pelvis (the sacrum) and insert into the bony outer region of the upper thigh, called the greater trochanter via the gluteal tendons.

What causes tendons to develop tendinopathy?

Tendons, like muscles, skin and bones are living tissues and their strength and elasticity is influenced by a variety of factors, including hormones, age, how often and how much they are used. Rapid changes in activity levels or simply performing the same tasks too often can place a tendon under more stress than it can tolerate and it begins to break town.

Recently it has been shown that tendon health is also negatively affected by compressive forces, which can occur from blunt trauma or even habits such as crossing the legs, or sleeping on your side on a hard mattress.

What are the symptoms of Gluteal Tendinopathy?

When gluteal tendons are affected by tendinopathy, a typical pattern of sharp pain at the outside of the hip with specific movements is present. The pain is usually worse with walking, going up and down stairs and running. The pain can become quite severe, and eventually can impact day-to-day activities.

How can physiotherapy help?

A thorough assessment is required for an accurate diagnosis and once gluteal tendinopathy is confirmed, your physiotherapist will be able to identify which factors have contributed to your condition and help to address these. It has been shown that specific loading exercises and muscular retraining can stimulate the tendon to heal and remodel the collagen fibres into a more organized pattern again. Your physiotherapist can investigate any postural habits or activities are contributing and address these as required.

None of the information in this newsletter is a replacement for proper medical advice. Always see a medical professional for advice on your individual injury.

Roasted Carrots and Whipped Feta - Physio Direct NZ

Roasted Carrots and Whipped Feta

Ingredients:

450g Carrots, peeled

15ml Honey

1 Tbps smoked Paprika

Salt, pepper,

200g Feta,

60g Greek Yogurt

30ml Olive Oil

30ml Lemon Juice

1 small Garlic clove

200g Hummus

Fresh Parsley

  1. Toss carrots with oil, honey, paprika, salt, and pepper. Roast at 200°C for 25-30 min, flipping halfway. Drizzle with 15ml lemon juice.
  2. To make whipped feta, blend feta, greek yogurt, olive oil, 15ml lemon juice, garlic and honey in processor until smooth. Adjust consistency with a splash of water or oil if needed.
  3. Spread hummus on a plate, top with roasted carrots, and garnish with whipped feta and parsley.

The Hidden Benefits Of Learning A New Skill - Physio Direct NZ

The Hidden Benefits Of Learning A New Skill

When thinking about getting fit and exercising more, our first thoughts are usually that we should join a gym or start jogging. While these are both worthwhile activities, we know that if you dislike the activity you’re doing, the long-term benefits are usually not enough to keep you committed. There are a few things that are often overlooked when talking about exercising more, particularly the fact that you can often improve your life in more than one way if you find the right activity.

Finding the right activity can boost your confidence an increase your daily activity levels.

We all have different tastes in food and the same is true for exercise. Some of us chase the thrill of learning a new skill; others prefer the challenge of pushing their limits of endurance while others love being surrounded by nature. Exercise is good for everyone, but finding the right activity for you is going to make it much easier to make it a committed part of your lifestyle.

We are also more likely to enjoy doing activities that we are good at. Some people have great balance, while others have great eye hand coordination and someone who is an excellent dancer might be a terrible runner. Consider what you are personally good at and try to choose your activity based on this. Finding something that suits your routine is also an important component to making a new activity a part of your lifestyle.

Sometimes it is simply a lack of imagination that fails to get us off the couch. Jogging is not for everyone, but one of these sports might be.

Here’s a quick list of less common activities that you may not have thought of trying; rock-climbing, volleyball, soccer, hula-hooping, slack-lining, golf, mountain biking, hiking, standup paddle boarding, roller skating, skateboarding, dancing, Pilates and yoga, just to name a few.

Learning new skills can be good for your brain.

Many people think that as they get older, learning new skills becomes too hard. The truth is, that with a bit of patience, you can surprise yourself with your ability to learn new things at any age. The brain is capable of incredible change and adaptation to new stimulus. Learning new things can be a great source of confidence and exercise has been shown to improve your brain function overall.

Many activities can help you meet new people and open you up to new communities.

Even solo sports often have well connected communities of like-minded enthusiasts. Surfers have surf clubs, or often meet each other in the water, rock climbers are always looking for more people to take adventures with and people who wake up at 5am to do boot camp together become great friends. As we leave high school and university, it can be harder to create new social connections. Using exercise as a way to make new friends can have a significant impact on your overall wellbeing. In many activities, the communities are extremely supportive of beginners and you might be surprised at how friendly they are to newcomers.

Your physiotherapist is able to give you great advice on which activities might suit your ability level and they can give you some tips to ensure you stay injury free when starting your new hobby.

De Quervain’s Tenosynovitis - Physio Direct NZ

De Quervain’s Tenosynovitis

What is it?

De Quervain’s Tenosynovitis is a condition that causes pain and swelling on the thumb side of your wrist. It occurs when the tendons that move your thumb—the abductor pollicis longus (APL) and extensor pollicis brevis (EPB)—become irritated and inflamed as they pass through a small tunnel near the base of your thumb. This swelling can make it hard and painful to move your thumb and wrist, especially when you’re gripping something or twisting your wrist. If it’s not treated, the tendon sheath can thicken, making thumb movement even more difficult.

What are the symptoms?
The most common symptom is pain near the base of your thumb, often described as a dull ache or sharp pain on the side of your wrist. This pain might spread up your forearm and tends to worsen when you move your thumb or wrist, especially when gripping, pinching, or twisting. You might also notice swelling, a snapping feeling when you move your thumb, or even a bump where the tendons are inflamed. In some cases, moving your thumb becomes stiff or painful, and there is tenderness at the base of the thumb.

How does it happen?
This condition often results from overusing your thumb and wrist. Activities like golfing, playing musical instruments, fishing, carpentry, or even frequent texting can strain these tendons. New mothers are especially prone to it because of the repetitive motion of lifting their babies. Over time, constant gripping, twisting, or wringing motions can irritate the tendons and cause swelling. If this continues, scar tissue can develop, making movement even harder.

How can physiotherapy help?
Diagnosing De Quervain’s Tenosynovitis is usually straightforward. Your therapist will ask about your symptoms and perform a simple test called the Finkelstein test. In this test, you make a fist with your thumb tucked inside your fingers and then bend your wrist towards your little finger. If this causes sharp pain along the thumb side of your wrist, it’s a strong sign of De Quervain’s.

The primary goal of therapy is to reduce any pain and swelling of the tendons. This may include splinting the wrist to rest the tendons. Interventions to reduce inflammation, including ice or heat and the use of non-steroidal anti-inflammatory drugs (NSAIDs), may be recommended. Your physiotherapist will also address any musculoskeletal factors that might be contributing to tendon stress through poor biomechanics. Muscle stretches and strengthening exercises may also be prescribed.

If rest and splints aren’t able to reduce symptoms sufficiently, a corticosteroid or platelet-rich plasma (PRP) injection can help lower inflammation and ease pain. In very rare cases, surgery might be needed to release the tight tendon sheath and give the tendons more room to move. This is usually a simple outpatient procedure, and most people recover quickly.

None of the information in this newsletter is a replacement for proper medical advice. Always see a medical professional for advice on your injury.

Caramelised Leek and Blue Cheese Pastry with Honey Drizzle - Physio Direct NZ

Caramelised Leek and Blue Cheese Pastry with Honey Drizzle

Ingredients:

1 sheet of Puff Pastry, thawed

2 Leeks, sliced into thick rounds

2 Tbsp Olive Oil

1 tbsp Balsamic Vinegar

100g Blue Cheese

1 Egg, beaten

2 Tbsp Honey

Fresh Basil leaves, to garnish

1. Preheat oven to 200°C and line a large baking tray with baking paper.

2. Heat olive oil in a non-stick frying pan over medium heat. Add the sliced leek and cook for 6–8 minutes, flipping gently, until golden brown and caramelised. Add the balsamic vinegar, stirring lightly to coat the leeks. Set leeks aside to cool.

3. Lay the puff pastry onto the lined baking tray. Arrange the caramelised leeks evenly over the pastry. Crumble the blue cheese over the leeks.

4. Brush the edges of the puff pastry with the beaten egg to ensure a golden crust. Bake in the preheated oven for 15–20 minutes, or until the pastry is puffed and golden.Drizzle with honey generously and serve immediately.

Five Holiday Challenges From Your Physio

With the approach of the silly season, many people begin to consider their New Year’s goals. Unfortunately, we all know what the success rates are for the average new years resolution – most goals have been abandoned by the first day back to work.

One way to improve your health and start your year strong is to get started right away, rather than waiting for the new year to start. Here are five challenges from us to help you get the best start in the new year.

  • Set up a daily exercise challenge from home.

Staying active doesn’t require a gym membership. You can maintain your fitness and develop strength with simple at-home workouts such as skipping rope for three rounds of two minutes, completing two sets of 10 push-ups and squats, holding a plank for 30 seconds to one minute (twice), and doing two sets of 10 burpees.

  • Explore the outdoors

Engaging in outdoor activities can improve both physical and mental health. Aim to walk at least 20 minutes a day to increase your daily step count while enjoying fresh air and new scenery. If you prefer cycling, dust off your bike and hit the trails.

  • Improve your balance.

Improving balance is an underrated way to boost overall fitness and prevent injuries. Start by standing on one leg for 30 seconds and gradually increase this time to two minutes. If this

becomes easy, challenge yourself by closing your eyes while maintaining balance. It can be surprising how quickly you can make improvements to your balance and how many other benefits this can lead to.

  • Have all of your health appointments ready to go

The post-holiday rush can make it difficult to schedule necessary health appointments. Take proactive steps now to secure appointments for the new year. Staying ahead ensures that your health remains a priority, even during busy periods.

  • Journal your gratitude and goals

The holidays are an ideal time to reflect on your achievements and set new goals. Journaling can help solidify these intentions. Write down three things you’re grateful for each day and three goals you want to focus on. Research suggests that habits can be formed in as little as 21 days, making this a great time to begin.

By implementing these steps now, you can create a healthier foundation before the New Year begins. Speak to our team for more suggestions on how to make your holidays a healthy one this year.

Easy Ways to Stay Pain-Free While Traveling

The holiday season is one of the busiest travel periods of the year, with many people taking to the skies, roads, and rails to visit loved ones or explore new destinations. While the excitement of travel is undeniable, the long hours spent sitting can lead to common complaints such as lower back pain, neck stiffness, and headaches. To ensure you arrive at your destination feeling refreshed and pain-free, here are some essential tips to reduce travel-related discomforts.

Lower Back

Lower back pain is a leading issue for travellers, especially those spending hours in cars or airplanes. Try these simple adjustments to stay comfortable:

  1. Adjust the seat angle. If possible, tilt the seat slightly down toward your feet rather than your hips. Ideally, your knees should be level with or slightly lower than your hips. Using a footrest can help achieve this alignment.
  2. Modify the seat back. To reduce strain on your lower back and pelvis, keep your seat upright rather than tilted backward. This upright position aligns your spine and pairs well with the previous tip.
  3. Raise the seat height. Elevating the entire seat can prevent excessive hip bending, making it easier to sit upright for extended periods.
  4. Use lumbar support. Many modern car seats come with built-in lumbar supports, but they may not suit your specific needs. A lumbar pillow or a rolled towel can better support the natural curve of your spine, easing pressure on your discs and muscles.

Neck

Once your lower back is supported, addressing neck discomfort becomes easier. Here are a few simple strategies:

  1. Use a travel pillow. For airplane travel, consider wearing the pillow backward or sideways to support your head and reduce neck strain during rest.
  2. Practice chin retractions. Every hour, perform 10 “chin tucks” by sitting tall and gently pressing your chin straight backward, lengthening the back of your neck. Avoid tucking your chin to your chest. This exercise helps relax tight postural muscles at the base of the skull.
  3. Incorporate gentle neck movements. Keeping your eyes forward, rotate your head side to side and tilt it gently to the left and right. These movements help release tension from holding a still posture for too long.

General Tips for Long Trips

To further minimize discomfort, on car journeys, take a 15-minute break every two hours to stretch your legs and walk around. On planes, follow the airline’s recommendations for preventing deep vein thrombosis, including frequent movement and stretching exercises.

These tips are general suggestions and may not work for everyone. If any of them cause discomfort, consult a physiotherapist for personalized advice. By staying mindful of your posture and incorporating movement into your travel routine, you can make holiday travel more enjoyable and pain-free.

Hot Honey and Baked Camembert - Physio Direct NZ

Hot Honey and Baked Camembert

Ingredients:

1 wheel of Camembert cheese

1 clove garlic, thinly sliced

2-3 sprigs fresh rosemary or thyme

1 Tbsp olive oil

Salt and pepper to taste

Hot Honey:

¼ cup honey

1 tsp chilli flakes

1 tsp apple cider vinegar

1. Preheat oven to 190°C.

2. Prep the Camembert by scoring the top of the cheese in a crosshatch pattern, about 1cm deep. Insert garlic slices and small sprigs of rosemary or thyme into the scored top of the cheese. Drizzle with olive oil and sprinkle with a little salt and pepper.

4. Bake the Camembert for 12-15 minutes, or until it is soft and gooey in the centre. Place in the centre of a shallow bowl.

5. While the cheese bakes, combine honey, chilli flakes, and apple cider vinegar in a small saucepan. Warm gently over low heat for 2-3 minutes, stirring occasionally. Remove from heat and let it cool slightly.

Drizzle hot honey over Camembert and serve immediately.

Focus: Can Stress Affect My Pain? - Physio Direct NZ

Focus: Can Stress Affect My Pain?

A common fear for patients when discussing pain is the idea that their symptoms are ‘all in their head’ or that they won’t be believed either by friends, family, therapists or workplace. This fear can be worse when there appears to be no obvious cause for their pain or it has been present for a long time.

What is pain?

Many of the models used in the past to explain pain lead us to believe that the intensity of pain will always be proportional to the severity of an injury. The experience of pain is always real and usually distressing. However, pain is a warning system used by our nervous system to alert us to danger, not a direct indicator of damage done. This is a subtle, yet important distinction meaning that the experience of pain can be influenced by many different factors and not exclusively tissue damage.

How can stress impact pain?

Part of the role of your nervous system is to sort through a huge amount of sensory input and interpret it in a meaningful way. When pain is considered to be a serious threat to the body, the intensity of the pain will be worse.

This can happen in many situations, for example:

-The source of the pain is not well understood, leading to fear that the pain might be something very serious.

-The nervous system is in a state of hyper-arousal, such as when you are stressed or tired.

-The pain or injury could have a significant impact on your quality of life, career, relationships or hobbies.

-The injury occurred through a traumatic event such as a car accident.

What does this mean for my treatment?

Along with all our more traditional treatments, we also know that stress reduction strategies, mindfulness and addressing any emotional trauma associated with pain can all help to aid recovery and improve quality of life. Your physiotherapist is a great person to speak to about pain management strategies so you can get the most out of your life while dealing with long-term pain.

None of the information in this article is a replacement for proper medical advice. Always see a medical professional for advice on your individual injury.

Achilles Tendon Tears - Physio Direct NZ

Achilles Tendon Tears

What is it?

The Achilles tendon is a band of fibrous tissue located at the back of the ankle. Its main role is to connect the calf muscles to the heel of the foot. This tendon is the largest tendon in the body and when it tightens, as the calf muscles contract, it pulls the heel allowing you to stand on tiptoe or to point your foot.

Achilles tendon tears commonly occur in athletes, however, this injury can affect anyone and surprisingly, a complete tear is actually more common than a partial tear.

These tears are commonly located at the part of the tendon where there is poor blood flow approximately 6cm above its attachment to the heel. Since there is poor blood supply, this part of the tendon is both vulnerable to injury and slow to heal.

What are the Symptoms?

Primarily, an Achilles tendon tear will cause difficulty in activities such as walking, running and jumping. Other signs and symptoms of an Achilles tendon tear include:

  • A loud pop or snap is heard
  • Sudden and severe pain at the back of the calf or ankle
  • Feeling of having been kicked in the calf
  • There is a gap between the tendon and the heel (about 2 inches above the heel)
  • Swelling and stiffness followed by weakness and bruising
  • Difficulty walking particularly during push off
  • Standing on tiptoe may be impossible

What Causes It?

Anyone can tear their Achilles tendon if the tendon is subject to excessive force or overstretching, however there are some factors that can increase your risk of injury. The most common activities that cause this injury are running and jumping.

The Achilles tendon can thin and weaken both as we age and also if it is not used. As a result of this weakening, it becomes prone to injury like tear or rupture with less force or stretching required before an injury occurs. A tear of the Achilles is often observed in people with pre-existing Achilles tendinitis. Other factors such as certain medications including antibiotics and steroids and some illnesses like diabetes and arthritis can also result in weakness of the tendon, increasing injury risk. Being obese is also a risk factor as excess weight puts additional strain on the tendon.

How Can Physiotherapy Help?

Treatment for Achilles tendon tear will depend on the patient’s age, how severe the injury is and the patient’s activity level. For young people especially athletes, they opt to have surgery while older people choose conservative treatments including physiotherapy.

Physiotherapy treatment for an Achilles tendon tear will involve exercises to strengthen the calf muscles and the Achilles tendon and exercises for stability. Many people are able to return to their normal activities within 4 to 6 months. Functional rehabilitation is also part of the program as it focuses on how you coordinate your body and how to move it. The aim of functional rehabilitation is to help you return to your highest level of performance.

None of the information in this newsletter is a replacement for proper medical advice. Always see a medical professional for advice on your individual injury.

Tomato, Basil and Barley Soup - Physio Direct NZ

Tomato, Basil and Barley Soup

Ingredients:

2 tins diced Tomatoes

1 small Red Onion, diced

2 small carrots, diced

1 handful Fresh Basil

2 cloves of Garlic

2 cloves of Star Anise

2 cups Vegetable Stock

2 cups Water

1/2 cup Pearl Barley

100g Fresh Parmesan

2 Tbsp. Olive Oil

Salt and Pepper

  1. Heat olive oil in a large pot on medium heat. Add diced onion, carrots, basil and garlic and cook until onions begin to soften. Soak barley in a separate pot of cold water for 10 minutes and set aside.
  2. Add tomatoes, vegetable stock, water and star anise to the pot and bring to boil, stirring occasionally.
  3. Drain barley and add to the soup mix. Reduce heat and simmer for about 30-40 minutes, add salt and pepper to taste. Remove from heat and serve while hot.

Garnish with basil and Parmesan cheese

Tips for Finding Your Perfect Exercise Match - Physio Direct NZ

Tips for Finding Your Perfect Exercise Match

Exercise is such an essential part of mental and physical wellbeing, however many of us find it difficult to make time to stay active. 

Often, when we think of exercise we imagine jogging or the gym. Exercise can be anything that gets you moving, and the trick to reaping the long term benefits is to find an activity that you love and do often.

Exercise can offer more than just physical benefits, a new activity can be a way to join a new community, improve self-esteem and can even improve brain function. By learning new skills or movements, your brain is laying down new neural pathways, a process known as neuroplasticity. Physical exercise has also been shown to help to improve learning and memory, in some cases even having a slight protective effect against age-related dementia. Here are a few tips to help you find the right exercise for you. 

1. Do a quick personality assessment.

Are you a competitive person? Or do you prefer to focus on your personal improvement of technique? The type of activity that captures your attention and focus will be easier for you to commit to. Matching your activity to your personality will also mean that you meet people who have similar interests to you.

2. Work with your injuries.

Injuries that stop us from participating in an activity we love can be devastating. However, you can often find another activity that doesn’t aggravate your injury, either as a replacement or to maintain fitness while rehabilitating.

If you are struggling with hip or knee pain with impact sports such as running, switching to swimming or cycling are great options. If you like a little adrenaline, then mountain biking can be more of your style. Physiotherapists are able to advise you on which activities will be suitable for your particular condition.

Capitalise on your natural ability. 

Throwing and catching might not be your thing, but your balance might be exceptional. We all have natural abilities, finding a sport that challenges and develops areas that you find to be strengths is key to enjoying a hobby.

None of the information in this article is a replacement for proper medical advice. Always see a medical professional for advice on your individual condition.

Shoulder Labral Tears - Physio Direct NZ

Shoulder Labral Tears

(SLAP Tears)

What is it?

A ring of flexible, fibrous connective tissue, known as the glenohumeral labrum, surrounds the shoulder joint. This labrum increases the stability of the shoulder while allowing for the required flexibility of one of the bodies’ most sophisticated joints. One well-known muscle of the arm, the biceps, has an attachment directly into the labrum and is a common site of injury. A tear of the labrum can occur in many locations, however the most common is at the point where the biceps tendon attaches to the labrum. Usually, this tear follows a typical pattern and is referred to as a superior labrum tear, anterior to posterior (SLAP tear).

What causes it?

SLAP tears can be caused by trauma such as a fall onto an outstretched hand or a dislocated shoulder. Tears can also develop over time with repeated throwing actions or overhead activities as the labrum is weakened and eventually injured. Traumatic tears are more likely to be symptomatic than tears that develop slowly.

What are the symptoms?

As mentioned, SLAP tears can occur suddenly, through trauma or develop slowly through repeated stress. Often if the injury develops over time, patients can be unaware they have sustained a tear and the injury doesn’t have a significant impact on their pain or function. Preexisting SLAP tears can however, place more tension on the long head of biceps tendon, leading to overuse disorders as a secondary complication.

When the tear occurs through a sudden action or trauma, symptoms can be more marked. Sufferers often notice pain deep in the shoulder joint with overhead shoulder movements, a feeling of weakness, loss of power and/or accuracy with throwing activities. Some people may notice a popping or clicking sensation and occasionally the shoulder may give way. In severe tears, the shoulder might feel unstable and even be at increased risk of dislocation.

How can physiotherapy help?

Your physiotherapist is able to help diagnose a suspected SLAP tear and send you for further imaging if needed. SLAP tears are often graded by severity from I to IV as a way to guide treatment. Physiotherapy is usually recommended as a trial for all tears before considering surgical repair and in many cases can effectively help patients return to their previous activities, symptom-free. 

If physiotherapy is unsuccessful, surgical repair with a full rehabilitation program is recommended. Surgery will usually either repair the tear or reattach the biceps tendon to the humerus (tenodesis). Following surgery, a period of rest in a sling is required before rehabilitation can begin.

None of the information in this newsletter is a replacement for proper medical advice. Always see a medical professional for advice on your individual injury. 

Cucumber and Sesame Salad - Physio Direct NZ

Cucumber and Sesame Salad

Ingredients:

1 whole Cucumber

1 large Lemon

1 Tbsp. Sesame Oil

1 Tbsp. White Vinegar

1 tsp. Sugar

1 Tbsp. Soy Sauce

1/2 tsp. Salt

  1. Slice cucumber into thin slices and set aside.
  2. Cut lemon into slices and set juice aside.
  3. Combine sesame oil, vinegar, soy sauce, lemon juice, sugar and salt in a jar and shake until combined.
  4. Pour dressing over sliced cucumbers in a bowl, add sesame seeds and stir gently until mixed through.

Garnish with fresh basil and lemon zest for a delicious side salad.