Author: Amy Cram

Surprising Skills That Improve With Age - Physio Direct NZ

Surprising Skills That Improve With Age

Many of us associate ageing with a decline of skills and quality of life. However, the truth is not as black and white as this. While certain skills and functions do tend to suffer as we age, surprisingly there are many abilities that actually improve as we grow older.

Some studies have shown that happiness is U-shaped, proving that the mid-life crisis is real, with the ages between 40-60 holding the highest amount of stress and responsibility for adults. It seems that happiness increases steadily after this period, with the average 80 year old reporting themselves to be as happy as the average 20 year old.

There is also evidence that your beliefs about ageing can act as a self-fulfilling prophecy. If you are positive about ageing, then your experience will be more positive than if you have negative beliefs about it.

It’s not only good news about your mental health though. Studies have also shown that while your short-term memory might decline, other skills such as creativity can actually increase. One of the biggest reasons for a decline in skill and function is the disuse that comes with retirement from work. Keeping active and mentally stimulated can be enough to keep your skills up to speed.

It has also been shown that confidence grows in both genders as we age. Making decisions becomes  easier as we know ourselves better and have a wealth of experience to draw on when a tricky situation arises.

Certain physical skills such as strength and agility might decline, however it seems that other aspects of physical ability might increase, including endurance. There are many triathletes who are in their 70s, 80s, and unbelievably even in their 90s. In the absence of any serious disability, it might be the case that age is an excuse rather than an actual hindrance to being active.

Verbal ability and vocabulary are also skills that improve as we age, which may explain why crosswords are so popular with the elderly. Making the most of your abilities at every age is important, so try not to let age be a barrier to trying new things and keeping active.

Physiotherapists are dedicated to helping people stay active at any age and can help you with achieving your goals. Speak to your physiotherapist for more information.

Focus on Calf Tears - Physio Direct NZ

Focus on Calf Tears

What are they?

The calf muscles refer to a group of muscles at the back of the lower leg that act to point the foot away from the body and play an important role in walking and running. A tear or strain of these muscles occurs when some or all of the muscle fibres are torn or stretched. This is a common injury that can affect anyone from athletes to those with a more relaxed lifestyle.

How do they happen?

Calf tears are often caused by sudden, forceful movements or overuse of the calf muscles, leading to the rupture or strain of muscle fibers. Common mechanisms of injury are a quick take off during a sports match or simply going for a long walk when not accustomed. Factors that may increase the risk of a calf tear are previous calf tears that have not been fully rehabilitated, tight and weak calf muscles, poor balance and ill fitting footwear.

What are the symptoms?

Typical symptoms of a calf tear are sharp pain over the site of the tear, especially with movement, swelling, bruising, and difficulty walking or standing. The severity of the injury can range from mild muscle strain to a complete tear, which will determine the appropriate treatment approach.

How can physiotherapy help?

The first step in managing calf tears is accurate diagnosis by a medical professional, who is able to rule out other conditions that might mimic a calf tear. They can determine the extent of the damage and create personalised treatment plans based on the patient’s specific needs. This ensures that the rehabilitation process addresses the root cause of the injury, leading to better outcomes.

Reducing pain and inflammation is important in the first one to two days following the injury. The muscle may need support during this time, depending on the severity. Over time as the swelling and inflammation subsides, your physiotherapist will help to address any factors that contributed to the injury such as muscle weakness or imbalance. Calf tears often lead to stiffness and limited range of motion in the affected leg.

Physiotherapists implement targeted stretching and range of motion exercises to restore flexibility and prevent the formation of scar tissue that may impede recovery. Gradually, the patient can regain the ability to move the calf muscle without pain or discomfort.

Rehabilitation past this point will progressively challenge the calf muscles without causing further damage. Strengthening these muscles not only aids in the healing process but also reduces the risk of future calf tears.

Proprioception, the body’s ability to sense its position in space, is crucial for balance and coordination. Physiotherapy includes specialised exercises that enhance proprioception and balance, reducing the likelihood of re-inury. This aspect of rehabilitation is especially important for athletes and active individuals who need to return to high-intensity activities safely.

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.

Spaghetti Aglio e Olio - Physio Direct NZ

Spaghetti Aglio e Olio

Ingredients

400g Spaghetti

4-6 cloves of garlic, thinly sliced

1/2 teaspoon red pepper flakes (you can adjust the amount based on your heat preference)

1/4 cup extra virgin olive oil

1/4 cup fresh parsley, chopped

1/2 cup Parmesan cheese, grated

Salt and pepper to taste

  • Cook the Spaghetti: Bring a large pot of salted water to a boil. Add the spaghetti and cook according to the package instructions until al dente. Drain the spaghetti, reserving about 1 cup of the pasta water. Set aside.
  • Prepare the Garlic and Chili Oil: Heat the olive oil in a large pan over medium-low heat while the pasta is cooking. Add the thinly sliced garlic and red pepper flakes to the skillet. Cook gently until the garlic turns golden, and the oil becomes infused with the chilli and garlic flavours. Be careful not to burn the garlic, as it can become bitter.
  • Combine Pasta and Sauce: Add the cooked and drained spaghetti directly into the skillet with the garlic and chilli oil. Toss the pasta gently to coat it evenly with the oil and flavours. 
  • Season and Garnish: Season the dish with salt and freshly ground black pepper to taste. Stir in the chopped parsley and half of the grated Parmesan cheese.

Serve and garnish with parsley and parmesan.

Tips For Optimal Stretching Results - Physio Direct NZ

Tips For Optimal Stretching Results

How do you stretch properly?

While there are many benefits to be gained from effective stretching, employing an improper technique can actually result in injury. Here are some tips and guidelines for you to follow when stretching:

·Warm up first with an activity such as walking (at least 5 -10 minutes).

·Stretches should be pain-free. You should only feel tension or a tight feeling when stretching. If you feel a sharp pain, this means you’re stretching too far and should relax a little.

·Don’t hold your breath while stretching; keep breathing to ensure the muscle tissues remain oxygenated during the stretch.

·Stretch both sides. But, if one muscle is tighter than the other, focus on it more until they’re both in the same range.

·Avoid bouncing at the end of the stretch because it may lead to injury.

·Hold stretches for 20-30 seconds, if not longer. A 10 second stretch is not always enough to achieve a lasting effect.

·Repeat the stretch 3-5 times with intermittent rest periods in between.

·Make sure your body is aligned properly and observe good posture.

When to Stretch?

Traditionally, stretching has been encouraged before and after any kind of physical activity. However, recent studies show that there is no discerning difference between whether you stretch before exercise/sports or not, both-in terms of performance and injury prevention. In some cases, researchers say that it’s okay to omit the pre-event stretch since the post-event stretch is much more beneficial.

Some of our everyday postures and activities can lead to certain muscles becoming tight while the others sit in a lengthened position. These habitual postures that lead to muscle imbalances then become more and more difficult to correct over time. Many therapists will suggest that stretching all muscles generically isn’t as beneficial as identifying which of your muscles are abnormally tight and developing a targeted stretching regime. Talk to your physiotherapist for advice regarding the best stretching program for your body type, posture and activity levels.

Focus on Metatarsalgia - Physio Direct NZ

Focus on Metatarsalgia

What is Metatarsalgia?

Metatarsalgia is a medical term used to describe pain that occurs in the ball of the foot. This occurs due to rubbing of the long bones of the foot, called metatarsals, causing inflammation. Build-up of inflammation in the ball of the foot compresses the small nerves that run between the toes and along the foot. Inflammation and compression of these small nerves is painful.

The pain can involve one or more joints of the foot including the big toe, second toe and third toe. It is unlikely to include the fourth or fifth joints. On occasion, the pain may involve the entire foot, or larger parts of the foot. The pain or symptoms may be made worse when bearing weight through the foot, such as walking or running. In severe cases, just standing or even wearing tight footwear can affect the foot.

How does it happen?

Metatarsalgia can be caused by a number of things. An abrupt change in the posturing of the lower back or pelvis may alter the way the foot is loaded, and cause rubbing of the long bones. Altered loading of the foot may also be caused by arthritic conditions that affect the knees, hips or pelvis.

Unavoidable factors, which may lead to the development of metatarsalgia, include increased age, and the physical shape of the foot and toe. As your body ages, the ligaments of the foot may loosen or weaken. Therefore, the bones of the foot move differently leading to altered positioning and loading of the foot.

Avoidable factors, which may lead to the development of metatarsalgia, include wearing inappropriately fitting footwear, and the type of exercise performed. Metatarsalgia is more highly associated with high-impact-type exercise such as running or gymnastics.

How can Physio help?

Your physio will determine the cause of the metatarsalgia pain and assist you with adapting your posture or improving the loading pattern of your foot. You may be advised to unload the foot by reducing or stopping exercise, changing the shoe you wear, or strengthening certain muscles in your legs.

Electrotherapeutic modalities such as icing, ultrasound or interferential therapy may be of assistance to reduce pain and inflammation in the beginning stages of treatment as well.

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

Creamy Tomato and Basil Soup - Physio Direct NZ

Creamy Tomato and Basil Soup

Ingredients

1 can of whole peeled tomatoes

1 small onion, diced

3 cloves of garlic, minced

2 cups of vegetable or chicken broth

1/2 cup of coconut cream

1/4 cup of chopped fresh basil

2 tablespoons of olive oil

1 teaspoon of cumin

1/2 teaspoon of smoked paprika

1/4 teaspoon of cayenne pepper

Salt and pepper to taste

  1. To begin, sauté diced onions and minced garlic in olive oil until they’re soft. Then, add in a can of whole peeled tomatoes with their juice and some vegetable or chicken broth. Let the mixture simmer for about 20-25 minutes, stirring occasionally and breaking up the tomatoes with a spoon.
  2. Once the soup has cooled a bit, use an immersion blender or a regular blender to puree it until it’s smooth. Return the soup to the pot and stir in the coconut cream and some freshly chopped basil.
  3. For a bit of heat, add some cumin, smoked paprika, and cayenne pepper to the soup, adjusting the amount of cayenne to your desired level of spiciness. Let the soup cook over low heat for another 5-10 minutes until it’s creamy and heated through.
  4. Finally, season the soup with salt and pepper to taste and serve hot with your favourite bread or croutons.

Serves 4

Positional Vertigo - Physio Direct NZ

Positional Vertigo

What is it?

Vertigo, the feeling that you are moving even though you aren’t, is an unpleasant yet common experience caused by a variety of conditions. It may surprise you to learn that in some cases your physiotherapist is actually able to treat vertigo.

The process of telling whether we are moving or still involves many parts of the nervous system, including the inner ear. The vestibulocochlear nerve sends information about head movement to the brain, where it is processed. However, certain conditions can disrupt this process, causing the brain to perceive movement when there is none. Physiotherapists may be able to help with a specific type of vertigo called Benign Paroxysmal Positional Vertigo (BPPV).

What are the symptoms?

BPPV, also known as positional vertigo, causes dizziness only when the head moves in certain positions or directions. People with BPPV often experience dizziness and nausea when rolling over in bed or looking upwards, as well as lightheadedness and disturbance of balance. While BPPV can occur for no reason, it is often seen after a recent head trauma, respiratory infection, or airplane travel, as these conditions can disrupt the inner ear’s normal function.

How does it happen?

The symptoms of BPPV can be explained by a disruption in the signal sent by the semi-circular canals of the inner ear to the brain. These canals are positioned in different directions and filled with fluid. As the head moves, the fluid in each canal moves differently, depending on the head’s orientation. Receptors pick up this movement direction and speed, sending the message to the brain. However, sometimes small calcium crystals in the utricle, where the three semi-circular canals meet, can become dislodged and move into the semi-circular canals, disrupting the fluid and obscuring the messages to the brain.

What is the treatment?

If your doctor has diagnosed you with BPPV, they or your physiotherapist can show you a series of movements to help dislodge the calcium crystals and move them away from the semi-circular canal. You may also be asked to perform exercises to prevent the crystals from returning. Usually, only one or two treatments are needed for symptom resolution, although some cases may require more.

If you think you have vertigo, it is important to be assessed by a medical professional, as there are many conditions that can cause these symptoms and correct diagnosis is necessary before treatment. None of the information in this article is a replacement for proper medical advice. Always see a medical professional for advice on your condition.

Creamy Lentil Coconut Curry - Physio Direct NZ

Creamy Lentil Coconut Curry

Ingredients

2 cups dry Red Lentils

2 Tins Whole or Diced Tomatoes

1 Tin Coconut Milk 

2 Tbsp. Garam Masala

1 cup Vegetable Stock

½ tsp. Cinnamon

1 tsp. crushed Garlic

½ White Onion, Diced

½ tsp. paprika

1 Tbsp. Coconut Oil

1 tsp. Salt

Heat a medium-sized saucepan to high temperature. Add oil, diced onion, garlic, paprika, garam masala, cinnamon and salt. Cook until onion begins to soften, stirring frequently and lower heat to medium

Rinse lentils with cold water, strain and add to the saucepan. Stir lentils until coated evenly by oil and spices.

Slowly add vegetable stock, stirring through lentils. Next, add tinned tomatoes and coconut milk. Stir thoroughly, reduce heat and allow to simmer for 15-20 minutes. Continue to stir occasionally until lentils are soft and liquid is absorbed. 

Serve with rice and toasted garlic naan bread, add raita for taste.

Can You Train Your Balance? - Physio Direct NZ

Can You Train Your Balance?

Maintaining balance is a complex process that your body does automatically. The body uses various systems to maintain balance, and if one system fails, the others compensate to keep you stable. You may not notice a deterioration in your balance until you’re in a challenging situation

Our bodies have three systems that work together to keep us balanced: our vision, our inner ear, and our ability to sense the position and movement of our joints, muscles, and tendons, known as proprioception. Our eyes provide visual information about the world around us, while the inner ear helps us maintain our balance by detecting changes in our head’s position. Meanwhile, receptors in our joints, muscles, and tendons help us understand where our body is in space and how it is moving.

Poor balance can cause falls, broken bones, and serious injuries. The good news is that you can usually improve your balance with just a little practice. Here are a few quick tips you can try.

1. Maintain good posture: Good posture helps align your body, which is important for balance. Stand up straight with your shoulders back and head up. Avoid slouching or leaning to one side as it can throw off your balance.

2. Practice standing on one leg: Standing on one leg may seem easy, but it can be challenging if you’re not used to it. Start near a wall or hold onto a sturdy surface for balance. Gradually try standing on one leg without support. This exercise improves proprioception, which is your body’s ability to sense where it is in space.

3. Strengthen your core muscles: Core muscles located in your abdomen, back, and hips help stabilize your body and keep you upright. Strengthening them through exercises like planks, side planks, and bridges can improve your balance.

4. Regularly Challenge your balance: Notice what the limits of your balance are and see if you can improve on this gradually every day. Setting small goals for yourself can result in large improvements in your balance over time.

Talk to your physiotherapist about creating a personalised program to improve your balance. Your physiotherapist is an expert who can evaluate which aspects of your balance need improvement and how to do it. They can assess which exercises are most appropriate for you, regardless of your fitness level or age. 

<strong>What Causes Joint and Muscle Stiffness?</strong> - Physio Direct NZ

What Causes Joint and Muscle Stiffness?

Joint and muscle stiffness can be felt in any part of the body. While it may be accompanied by pain, this is not always the case and can have many different causes. Feelings of stiffness can be easy to ignore, however, they can be a sign that you are at increased risk of injury or pain. Here are a few reasons why you might be feeling a little bit less flexible.

Muscle Weakness

Muscle stiffness can be a sign that strength is missing. Our body will prioritise stability over flexibility if our muscles don’t have the ability to provide both. This means that your muscles will be a bit tighter and stiffer to compensate for any weakness. If you are feeling a little tight and sore, your physiotherapist can help to identify any muscles that maybe need strength targeting to help with feelings of tightness.

Delayed Onset Muscle Soreness (DOMS)

Many of us are familiar with post-exercise pain and stiffness. This is a somewhat protective mechanism to help you recover from a bout of increased exercise. This kind of stiffness will be present in muscles that have been used recently and usually lasts for just a day or two. This kind of stiffness usually goes away on its own, although it can be quite uncomfortable, this is usually nothing to be too concerned with. Your physiotherapists can help you with tips to avoid DOMS in your regular workouts.

Lack of movement

Along with muscle weakness, inactivity can lead to joint stiffness. Joints need to move through their full range regularly to maintain their flexibility, as anyone who has kept their joints still in a cast will know. Lack of movement can lead to a reduction of blood flow and nutrients also impacting joint health. Your physiotherapists can help you to identify any joints that are not moving well and advise you on how to restore joint flexibility. Activities such as Pilates aim to help you move all of your joints through their full range safely and maintain flexibility.

Arthritis

Stiffness is the hallmark of arthritis, often noticeable as increased stiffness on waking that progresses gradually over time. Pain and stiffness caused by arthritis can often be helped by a targeted muscle strengthening program to help support the joints.Speak to your physio about any tightness or inflexibility and see how they can help you feel your best.

<strong>Cervicogenic Headache</strong> - Physio Direct NZ

Cervicogenic Headache

What is it?

Headaches are a generic term for any pain in the cranial region. They can be caused by a variety of factors and there are many different types. A severe headache can stop you in your tracks and be severely debilitating. One kind of headache that is commonly treated by physiotherapists is cervicogenic headache or a headache that originates from the neck.

What are the symptoms?

The pain of a cervicogenic headache is usually unilateral (on one side), and often described as a dull or aching pain that can be felt in the neck, head, and sometimes the face. It can also be accompanied by other symptoms such as neck stiffness, limited range of motion in the neck, and tenderness in the neck or scalp.

How does it happen?

Cervicogenic headache is an example of referred pain, where dysfunction of the structures in the neck cause pain to be felt in a different location. The most common reason for this pain to be felt are joint and muscle stiffness around the cervical spine. 

Tight muscles can develop trigger points that refer pain into the cranial region in a typical pattern. Headaches can also be caused by irritated nerves that originate in the spine and travel into the head. Whiplash following a trauma such as a car accident is known to cause ongoing neck-related headaches without treatment.

How is it diagnosed?

Diagnosis of a cervicogenic headache can be difficult as it needs to be differentiated from other forms of headache such as migraine, tension headaches and sinus headaches. Your physiotherapist will perform a thorough assessment to determine the origins of your headaches. Some signs that headaches are caused by cervical dysfunction include muscle tightness, joint limitations, concurrent neck pain and poor posture.

What is the treatment?

Treatment for neck-related headaches is aimed at correcting any dysfunction, restoring movement and flexibility to stiff joints and muscles and addressing any postural vulnerabilities.

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

<strong>Broccoli, Leek and Bacon Soup</strong> - Physio Direct NZ

Broccoli, Leek and Bacon Soup

Ingredients

2 Tbsp. Extra Virgin Olive Oil

200g Broccoli

1 large Leek, trimmed and sliced

1 Whole Potato, peeled and diced

4 slices Bacon, diced

2 Cup Vegetable Stock

2 cloves Garlic

Chilli Oil

Salt and Pepper

Parsley to Garnish

  1. Place a large soup pot on medium heat. Add olive oil, chill garlic, salt and pepper and chopped leek, and cook for five minutes or until soft, stirring occasionally.
  2. Add broccoli and potato and cover with 2 cups of stock. Simmer until the potato softens or for about 20 minutes.
  3. In a separate pan, cook bacon on medium heat until crispy. Remove from pan and allow oil to drain. Set 1/3 of the bacon aside for garnish and add the remaining bacon to the soup mix.
  4. Once potato pieces are cooked through. Use a handheld blender to blend ingredients until smooth. Add salt and pepper to taste.

Serves two, garnish with crispy bacon and fresh parsley.

Physio Tips for Comfortable Travel

Travel can be one of the most enjoyable aspects of life, however if a trip away comes with the risk of increased pain and soreness, the excitement can be thoroughly diminished. Many people will even avoid travel altogether if their symptoms are exacerbated too much by long seated periods. If you are unlucky enough to fall into this category, here are a few tips from your physiotherapist that might help make long trips a little more comfortable.

Lower back pain is the chief complaint of most travellers. To avoid low back pain, try the following tips:

1) Adjust the seat angle.

If you are able, tilt the seat slightly down towards your feet, not towards your hips. Ideally, your knees should be level with your hips, or even slightly lower. A footrest to lift your knees can also help.

2) Lift the height of the whole seat. This will assist with tip #1 by lifting the whole body away from the floor. When your hips are less bent, it is easier for your back to sit comfortably in an upright position.

3) Use a lower back support.

Many cars nowadays come equipped with in-built lumbar supports. Often this support is a generic design and not fitted for your specific shape or height. A proper lumbar pillow, or even a rolled towel in the small of the back, can be more effective in maintaining the natural arch of your spine. This relieves pressure through your intervertebral discs, spinal ligaments, and spinal muscles.

Neck discomfort is easier to improve when tips for lower back are implemented first. Some very easy tips to reduce neck pain are as follows:

1) Use a travel pillow.

If travelling on an airplane, try wearing the pillow backwards or sideways. This assists in supporting the head in a slightly better position when you rest or sleep, which helps to reduce the stress placed on the muscles, ligaments and joints within the neck.

2) Every hour, perform 10 chin tucks.

This is easiest to perform correctly if you sit tall and press your chin straight backwards, lengthening the back of your neck. Do not tuck the chin to the chest. This exercise stretches the small postural muscles at the base of the skull, relaxing them. The tips above are only suggestions. If you find they are helpful, continue performing them throughout your travels. However, if any of the above tips cause you pain or discomfort, it is advisable to seek your physiotherapist’s opinion.

<strong>Roasted Dates With Almond & Ricotta</strong> - Physio Direct NZ

Roasted Dates With Almond & Ricotta

Ingredients:
½ cup of Ricotta Cheese

4 Tbsp. of Almond Nuts, crushed

20 Medjool Dates

1 Tbsp. Extra Virgin Olive Oil

1 Tbsp. Balsamic Vinegar Glaze

  1. Sea Salt to taste
  2. Preheat an oven to 180º Celsius. Bring a medium-sized frying pan to medium heat and add crushed almonds.
  3. Stir almonds frequently, until warm and toasted, removing them from heat as they begin to brown. In a small bowl, mix the ricotta cheese and half of the toasted almonds.
  4. Use a small knife to carefully remove any seeds from the dates, making space for the ricotta mixture. Spoon ¼ teaspoon of the ricotta mixture into each date and place them, evenly spaced, on a foil-lined baking sheet and drizzle with olive oil. Sprinkle dates with remaining almonds and sea salt.
  5. Roast dates for 15-20 minutes until the ricotta is melted.

Remove from oven and immediately drizzle balsamic glaze.

Growing Pains

Are growing pains real?

The short answer is that yes, growing pains are a real and usually harmless part of childhood. Though poorly understood, they are recognized as a common phenomenon occurring most often between the ages of 3 and 12. The pain is commonly felt in both legs, particularly at night with no clear cause of pain. As yet no one is able to explain why they happen but growing pains are thought to be a normal response of a growing body as it adapts to new heights, sizes, strengths and skills. 

Does this mean I can ignore my child’s pain?

Not so fast. While growing pains are harmless and usually transient, there are many childhood illnesses and conditions that do require professional assessment and, if left untreated, can cause serious harm. These include but are not limited to; Juvenile arthritis, childhood cancers (which often first present as knee or jaw pain), developmental hip dysplasia (abnormality of the hip joint), Perthes disease and a variety of other musculoskeletal disorders. 

While it’s true that children are generally more resilient and heal well, they are also

vulnerable to injuries just like adults. All serious strains and sprains should be rehabilitated correctly to ensure no long-term problems occur down the track. Many childhood pains can also be relieved with physiotherapy in the short term even if the child will eventually grow out of the pain. 

How can I tell if pain is abnormal?

Unfortunately, unless you are a trained professional you won’t be able to tell. If there is any doubt in your mind always contact a physiotherapist or doctor. Many clinicians have great respect for a parent’s intuition and acknowledge that parents are usually very good at knowing if something is wrong with their child. 

Even if you’re sure nothing is wrong, there are a few signs and symptoms that you should take particular notice of. pain that is severe, pain that occurs suddenly without an obvious cause, pain that is one sided, pain that affects your child’s activity levels, causes a limp or is associated with signs of general illness/fever. 

Constant, severe and unrelenting pain is a serious sign that should be investigated at any age. If you’re worried, the first step is to consult a physiotherapist or general practitioner. 

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