Honey, Date & Sesame Brittle - Physio Direct NZ

Honey, Date & Sesame Brittle

Ingredients

1 cup Raw Sesame Seeds

2 Tbsp. Chia Seeds

6 Medjool Dates, diced

¼. cup. Honey

¾. cup. Brown Sugar

2 tsp. Butter

1 Tbsp. Water

¼. tsp. Baking Soda

½ tsp. Vanilla Extract

¼ tsp. Cardamom

¼ tsp. Cinnamon

  1. Combine sugar, honey, cardamom, cinnamon and water into a medium sized saucepan. Bring to medium heat and stir until all ingredients are mixed together.
  • Add sesame seeds, chia seeds and dates and stir often until the mixture is an even consistency and begins to brown slightly. Keep on heat for 5-10 minutes, if you have a candy thermometer, the mixture should reach 150 °C.
  • Remove the mixture from heat and stir vanilla extract and butter through. When the butter has completely melted add baking soda and stir.
  • Spread the mixture onto a greased baking tray and allow to cool. Once mixture has hardened, use a spatula to separate the brittle from the tray and break into pieces.
Muscular Trigger Points - Physio Direct NZ

Muscular Trigger Points

What Are They?

Muscular trigger points are better known to most of us as muscle knots and can feel like painful, hard lumps located inside muscles. These knots can both be painful to touch and refer pain in surrounding areas. It is thought that trigger points form when a portion of muscle contracts abnormally, compressing the blood supply to this area, which, in turn, causes this part of the muscle to become extra sensitive.  Trigger points are a common source of pain around the neck, shoulders, hips and lower back.

What Causes Trigger Points?

Many factors can cause trigger points to develop; repeated stress, injuries, overuse and excessive loads are common examples. Inflammation, stress, nutritional deficiencies and prolonged unhealthy postures may also contribute to the formation of these painful areas. Generally speaking, muscular overload, where the demands placed on the muscle mean that the fibres are unable to function optimally, is thought to be the primary cause of trigger points. This is why you might notice trigger points in weaker muscles or after starting a new training program.

Signs and Symptoms

Pain caused by trigger points can often be mistaken for joint or nerve-related pain as it is often felt in a different location to the site of the trigger point. Trigger points feel like hard lumps in the muscles and may cause stiffness, heaviness, aching pain and general discomfort. They often cause the length of the affected tissues to shorten, which may be why trigger points can increase the symptoms of arthritis, tennis elbow, tendonitis and bursitis.

How Can Physiotherapy Help?

Your physiotherapist will first assess and diagnose trigger points as the source of your pain. If they feel that treatment will be beneficial, there are a variety of techniques that can help, including dry needling, manual therapy, electrical stimulation, mechanical vibration, stretching and strengthening exercises. While these techniques may be effective in treating trigger points, it is important to address any biomechanical faults that contribute to their development.

Your physiotherapist is able to identify causative factors such as poor training technique, posture and biomechanics and will prescribe an exercise program to address any muscle weaknesses and imbalances.  If you have any questions about how trigger points might be affecting you, don’t hesitate to ask your physiotherapist.

The information in this article is not a replacement for proper medical advice. Always see a medical professional for an assessment of your condition. 

Four Surprising Reasons To Visit Your Physiotherapist - Physio Direct NZ

Four Surprising Reasons To Visit Your Physiotherapist

When you tear a muscle or wake up with a stiff neck, your physiotherapist is often the first person you think to call. While aches and pains are indeed the bread and butter of physiotherapists, there are many conditions that your physiotherapist can help with that you may not be aware of. Physiotherapists have a broad skill set that encompasses many areas of healthcare from childhood to old age. Here are a few surprising conditions physiotherapists can assess and treat. 

1. Vertigo

The dizziness and spinning sensations created by vertigo can drive you to distraction. There are specific kinds of vertigo that respond very well to physiotherapy treatment.

Benign Paroxysmal Positional Vertigo is a type of vertigo caused by small loose crystals in the inner ear, resulting in dizziness when the head is turned in different positions. Your physiotherapist can give you exercises to relocate these crystals and regain your balance.

Physiotherapists can also help with habituation exercises for other types of vertigo. If in doubt, have a quick chat with one of our therapists to see if they might be able to help you.

2. Neurological Conditions

Strokes, cerebral palsy, multiple sclerosis, spinal cord injuries and head injuries are all conditions that your physiotherapist has been trained to treat. In the private practice setting, they are particularly helpful at stretching the tight muscles affected and providing specially tailored strengthening exercises.

3. Incontinence

Pregnancy and childbirth can cause significant damage and stress for the pelvic floor and pelvic organs. Incontinence can have a huge impact on quality of life and cause substantial emotional distress. Fortunately, with treatment, many people see significant improvements. Physiotherapists who have specialised in women’s health can assess and provide education, support and treatment for a range of women’s and men’s pelvic floor issues.

Balance and falls prevention.

Falls are one of the leading causes of injury, especially as we age, our bone density begins to decrease, and our ability to prevent falls gradually declines. Physiotherapists can detect reductions in balance that can predict your falls risk and help you to regain your confidence through balance and strength training.

The information in this article is not a replacement for proper medical advice. Always see a medical professional for an assessment of your condition. 

Shoulder Dislocations - Physio Direct NZ

Shoulder Dislocations

The shoulder is a fascinating joint with incredible flexibility. It is connected to the body via a complex system of muscles and ligaments. Most of the other joints in the body are very stable, thanks to the structure of the bones and ligaments surrounding them. However, the shoulder has so much movement and flexibility that stability is reduced to allow for this. Unfortunately, this increased flexibility means that the shoulder is more vulnerable to joint dislocations.

What is a dislocation and how does it happen? 

As the name suggests, a dislocated shoulder is where the head of the upper arm moves out of its normal anatomical position to sit outside of the shoulder socket joint. 

Some people have more flexible Joints than others and will, unfortunately, have joints that move out of position without much force. Other people might never dislocate their shoulders unless they experience a traumatic injury that forces it out of place. The shoulder can dislocate in many different directions, the most common being anterior or forwards. This usually occurs when the arm is raised and forced backward in a ‘stop sign’ position.

What to do if this happens

The first time a shoulder dislocates is usually the most serious. If the shoulder doesn’t just go back in by itself (spontaneous relocation), then someone will need to help to put it back in. This needs to be done by a professional as they must be able to assess what type of dislocation has occurred, and often an X-ray needs to be taken before the relocation happens. 

A small fracture can actually occur as the shoulder is being put into place, which is why it is so important to have a professional perform the procedure with X-Ray guidance if necessary. 

How can physiotherapy help?

Following a dislocation, your physiotherapist can advise on how to allow the best healing for the shoulder. It is essential to keep the shoulder protected for a period to allow any damaged structures to heal as well as they can. 

After this, a muscle-strengthening and stabilization program can begin. This is aimed at helping the muscles around the shoulder to provide further stability and prevent future dislocations.

The information in this article is not a replacement for proper medical advice. Always see a medical professional for an assessment of your condition. 

Tips For Beating Post Workout Soreness - Physio Direct NZ

Tips For Beating Post Workout Soreness

Nothing can ruin your enthusiasm for a new workout program faster than the pain and stiffness that sneaks up on you the day after. This delayed reaction from your muscles, known as DOMS or delayed onset muscle soreness, has affected almost all of us at one time or another. While there is no sure-fire cure or prevention for DOMS, here are a few tips to help reduce your symptoms next time you hit the gym

  • Understand what it is. 

DOMS is thought to be a result of micro tears in the muscle tissues during eccentric exercises in particular. While DOMS is not a sign of a serious injury and usually goes away on its own within 48 hours, it can be very uncomfortable and be a deterrent to continue exercising. It can also leave you at a higher risk of injury, and for athletes who are competing in a tournament and need to recover quickly, DOMS can be particularly problematic. 

  • Warm-up and cool-down.  

By taking the time to let your muscles warm-up, your muscles can operate at maximum flexibility and reducing the tension on muscle tissues during exercise. A cool-down allows effective blood flow to muscles after exercise, so that any waste products such as lactic acid and calcium can flow back into the bloodstream rather than staying in the muscle tissues. 

  • Get a massage or use a foam roller

By massage tight and sensitive muscles, you can improve blood flow and promote tissue healing and reduce pain. Both massage and foam rolling can help to relax tight muscles and enhance tissue recovery in the first 24-48 hours. 

  • Stay hydrated.

Keeping hydrated allows your body to remove waste, stay flexible, and help tissues heal optimally. The trick is to maintain hydration throughout your day, not just when it’s time to exercise. It’s also essential not to wait until you are thirsty, as you could also already dehydrated at this point. 

Other advice includes gentle exercise, such as 20 minutes on a stationary bike, and mild stretching. If you are particularly brave, ice baths have recently been shown to have mild benefits in pain reduction and ingesting caffeine before exercise has been shown to reduce DOMS, however it is important to consult your GP first to ensure this is a safe option for you.

Coconut Chia Pudding with Berry Compote - Physio Direct NZ

Coconut Chia Pudding with Berry Compote

Ingredients

½ Cup Coconut Milk

2 Tbsp. Chia Seeds

1 tsp. Maple Syrup

½ tsp. Vanilla Extract

¼ tsp. Cardamom

¼ tsp. Cinnamon

Berry Compote:

1 cup Fresh or Frozen Raspberry

1 cup Fresh or Frozen Strawberries

½ Cup Brown Sugar

3 Tbsp. Water

  1. Place frozen fruits and water into a small saucepan and place on medium heat. Bring to boil and stir with a large spoon, crushing berries as they soften. Add sugar and continue to cook over medium heat for 10-15 minutes. Remove from heat and allow to cool.
  • Add chia seeds, coconut milk, maple syrup, cinnamon and cardamom to a small bowl and gently stir together. Allow to sit for 10-15 minutes.
  • Once seeds have begun to expand, cover mixture and place in refrigerator for at least an hour. When ready to serve, stir seeds and place in cup for serving.
  • Add berry compote to chia seeds and serve for a delicious breakfast.

Garnish with fresh mint, granola and fresh fruits.

Understanding Referred Pain - Physio Direct NZ

Understanding Referred Pain

Pain is one of the most complicated processes in the human body. You may have experienced this is you ever saw a physiotherapist for pain in one part of your body, and they started to treat an entirely different area. Some people are born with no sensation of pain at all, and amputees sometimes continue to feel pain where their limbs used to be. The complexity of pan is one of the reason’s why physiotherapists conduct such a thorough physical examination before being able to determine the exact source of your pain.

Why is pain so complicated?

Unfortunately, we are still don’t understand everything about the way pain is processed.  Usually, when an injury or damage occurs to body tissues, a signal is sent to the brain, which begins to interpret this signal and creates the sensation of pain. Pain is thought to be a warning signal to let you know to avoid danger and pay attention to the injured body part. Occasionally this system goes a little haywire, and pain signals are sent when there is no damage or the location of the pain is misdirected.

Referred pain is the term used when pain is felt at a different location to the source that is sending the pain signal. There are many kinds of referred pain, and some are easier to explain than others.

What are the different types of referred pain?

In some cases, if it is a nerve that is sending the pain signal, then pain can be felt all along the length of the nerve. Patients often describe this as a sharp burning pain along the skin. One of the most common examples of this is sciatica, where the large nerve that runs down the back of the leg is irritated around the lower back. The source of the pain signal is near the spine. However, that pain follows a distinctive pattern down the leg. In other cases, it is the muscles and not the nerves that are referring pain elsewhere. Muscular trigger points are taut bands that develop within muscle tissue that is undergoing abnormal stress. Poor posture, lack of movement, and overuse can cause muscles to develop areas of dysfunction. These trigger points can cause pain that radiates out in distinctive patterns. Trigger points are diagnosed as the source of pain if symptoms are reproduced when a therapist presses on a specific point.

If that wasn’t confusing enough, we know that our internal organs also refer pain.  Pain referred by internal organs is frequently described as a deep, ache, and usually not influenced by movements of the limbs or back.

Organs often distribute pain in patterns that are very obscure and sometimes don’t even create any pain at their location. For example, kidney pain often feels like lower back pain. Tragically there have been patients who have failed to seek treatment in time as they mistook a serious condition for a simple backache.

There are many other fascinating aspects to pain, and understanding how it works is an important part of managing your symptoms. To understand how referred pain may be affecting you, chat to your physiotherapist who can help with any questions. 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.

Common Running Injuries - Physio Direct NZ

Common Running Injuries

Running is a great way to stay in shape, manage stress, and increase your overall wellbeing. However, it’s not without its drawbacks. While being a low-risk activity, there are a few injuries that commonly affect runners. As running is a repetitive impact activity, most running injuries develop slowly and can be challenging to treat. Here are three of the most common conditions faced by runners. 

1. Runner’s Knee: 

Runners’ knee is a persistent pain on the inside of the knee caused by the dysfunctional movement of the kneecap during movement. The kneecap sits in a small groove at the centre of the knee and glides smoothly up and down as the knee bends and straightens. If something causes the kneecap to move abnormally, the surface underneath can become damaged, irritated, and painful. The pain might be mild to start with; however, left untreated, runner’s knee can make running too painful to continue. 

2. Shin Splints:

Shin splints is a common condition characterised by a recurring pain at the inside of the shin. While the cause of this condition is not always clear, it is usually due to repeated stress where the calf muscles attach to the tibia (shin bone). Why this becomes painful is likely due to a combination of factors that can be identified by your physiotherapist to help you get back on track as soon as possible. 

3. Achilles Tendonitis: 

The Achilles tendon is the thick tendon at the back of the ankle that attaches to the calf muscles. The amount of force that this tendon can absorb is impressive. It is vital in providing the propulsive force needed for running. If the stresses placed on the tendon exceed its strength, the tissues begin to breakdown and become painful. Treatment is focussed on helping the healthy tendon tissues to strengthen and adapt to new forces while allowing the damaged tissue to heal and regenerate.

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

Basil Pesto Gnocchi - Physio Direct NZ

Basil Pesto Gnocchi

Ingredients

500g Fresh Gnocchi

4 large mushrooms, sliced

¼ Fresh Zucchini, sliced

50g Butter

1 Tbsp. Olive Oil

1 tsp. crushed Garlic

100g Shaved Parmesan Cheese

1 cup Rocket Leaves

Salt and Pepper

Pesto

1 clove of Garlic, peeled

Sea Salt

Ground Black Pepper

1 large bunch of Fresh Basil, diced

50g Pine Nuts

3 Tbsp. Olive Oil

50g Parmesan, finely ground

  1. Prepare the pesto ahead of time by crushing garlic with salt and pepper in a pestle and mortar. Add the basil leaves and pine nuts and grind until a paste forms. Add the olive oil and Parmesan cheese, continue to blend ingredients and set pesto aside. Pesto can be stored in the fridge until ready to use.
  • Heat a medium-sized pot of salted water to high temperature and bring to the boil. Add gnocchi and cook until soft and gnocchi are floating. Strain gnocchi and set aside.
  • Add butter to a large frying pan heat to medium. Add gnocchi and cook until slightly brown and crispy. Stir gnocchi regularly to prevent burning.
  • In a separate frying pan, heat olive oil and fry sliced mushrooms and zucchini until soft and slightly browned. Remove from heat and stir through to cooked gnocchi.

Stir through basil pesto and garnish with rocket and Parmesan cheese. Serve immediately.

Red Lentil and Coconut Dahl - Physio Direct NZ

Red Lentil and Coconut Dahl

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

Raita

½ cup Plain Yoghurt

1 tsp. Lime Juice

½ Cucumber, Diced

3-4 Fresh Mint Leaves, Diced

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. 

Combine yoghurt, lime juice, diced cucumber and mint leaves in a small bowl and stir until mixed evenly.

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

Five Shortcuts To Improve Your Health - Physio Direct NZ

Five Shortcuts To Improve Your Health

Better health isn’t just about looking better. It can also help you to feel stronger, more flexible, reduce pain and feel happier overall. If you’re an inactive person, it can be challenging to change your lifestyle. Here are a few tips that might make it a bit easier.

Sign up for a race or event. 

Fear is a powerful motivator, and having a challenge looming can create a sense of urgency to improve your fitness. You don’t need to sign up for a marathon straight away, but something that lies just outside your current fitness level is a great place to start. 

Join a team.

You may not feel committed to your exercise routine, but being part of a team can get you out of the house when you’d much rather be a couch potato. Joining a team can have added social benefits by increasing your sense of community and expanding your social circle. 

Make it a habit.

Upgrade your daily exercise to be a non-negotiable part of your routine, increase the priority level and refuse to reschedule. In the long run, you’ll be grateful that you have created a habit that’s difficult to break. If you can also keep track of your attendance, set yourself the added challenge of not missing a day to put the habit in place.

Be honest about what you enjoy and what you don’t.

We all have different preferences when it comes to activity, and taking the time to identify which sport is right for you can be the secret to long term success. If you’re a thrill-seeker, you might find mountain biking infinitely more rewarding than an hour at the gym. For others, the peacefulness of a yoga session can be just what they need after a stressful workday. There are many options other than a gym membership, and many come with added benefits of improved self-esteem as you learn a new skill and are an easy way to make new friends.

Reward yourself.

Many of us respond better to positive reinforcement than punishment, or at least it is a nicer experience. For example, rather than restricting calories when you miss a day of exercise, reward yourself with a massage when you have reached a small goal. Choosing a reward that is also beneficial for your health can help avoid a boom/bust attitude towards your health. 

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

Focus On Osteoporosis - Physio Direct NZ

Focus On Osteoporosis

Osteoporosis is a widespread condition characterized by low bone mass or density. It is primarily a metabolic disorder related to age and general health with a variety of risk factors and causes. The most common and well-known consequence of osteoporosis is weakened bones that can break from small forces that would usually be harmless.

In osteoporosis, both the matrix of the bone (similar to scaffolding) and the density of the bone are affected. While bone seems like a static part of our body, bone is continuously laid down and removed by our bodies. In osteoporosis, there is an imbalance between the growth and reduction in the bone where the bone becomes progressively weaker. As such, it is a progressive disorder that worsens with age, and while the disease process might begin much earlier, symptoms are usually only noticed over the age of 50. 

What are the signs and symptoms?

Often called a silent disease, many people with osteoporosis will have no idea that they have the disease, as there are no visible symptoms. Sometimes the first sign that an individual has osteoporosis is when the first bone breaks; unfortunately, these bones are also slower to heal than healthy bones which can lead to ongoing complications. Broken bones are not the only symptom of osteoporosis, as bones lose density and strength, they can also become compressed and develop wedge fractures under the weight of the body. 

When the spine is affected by osteoporosis, people may develop a hunched or stooped posture, which can itself lead to respiratory issues and places pressure on the internal organs. Osteoporosis can severely impact a person’s mobility and independence, which can have a distressing impact on their overall quality of life.

What causes it?

As a metabolic disorder, osteoporosis can be caused by any process that interferes with the body’s ability to maintain bone density. This includes gastrointestinal conditions that prevent adequate absorption of calcium, required for bone growth, lack of dietary calcium or low levels of vitamin D, which are essential for the absorption of calcium. Some medications can contribute to bone loss as an unfortunate side effect, especially if they are taken for a long time or in high doses. A well-known example is the long-term use of steroids which are prescribed for long periods to reduce inflammation.

Inactivity can also predispose a person to osteoporosis as bones respond to force and weight-bearing by building more bone. Having a sedentary lifestyle or choosing activities with low levels of impact can mean that without the weight-bearing stimulus to make bone, bones are less dense over time. Osteoporosis is a common issue for elite cyclists and swimmers, who are more likely to develop the condition if they don’t also include weight-bearing activities such as jogging in their training program.

How can physiotherapy help?

Physiotherapy can help you to improve your overall bone health, avoid or recover from fractures. Physiotherapy exercises can direct you to safely increase your weight-bearing, which can help build bone mass. Balance training is also an important factor as this can reduce your risk of falls. Your physiotherapist can also help you to adjust your lifestyle, at home or at work, to protect your bones and improve your posture.

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

What Is Frozen Shoulder? - Physio Direct NZ

What Is Frozen Shoulder?

Frozen shoulder, also known as adhesive capsulitis, is a condition affecting the joint capsule of the shoulder. It is characterized by inflammation of the capsule, leading to pain and stiffness with shoulder movements. 

Frozen shoulder is categorized as either primary or secondary. Primary frozen shoulder occurs for no clear reason, while secondary frozen shoulder develops following an injury or surgery of the joint. 

Frozen shoulder usually follows a typical pattern and can be separated into three stages, freezing, frozen and thawing. The pain begins in the freezing stage as an ache or twinge with movements. The pain gradually increases, and the shoulder begins to feel stiff as well as painful. Usually, shoulder movements away from the body or rotating outwards are the most painful and restricted. 

As the condition progresses, everyday activities can be significantly impacted, with activities such as dressing, grooming, reaching overhead and behind the back becoming difficult. Lifting heavy objects can be very painful, and the pain is often felt at night-time, interrupting sleep. The three stages follow a typical pattern; 

Freezing – Pain is present at rest/night, increasing pain and stiffness with shoulder abduction and external rotation. 

Frozen– Pain starts to lessen, but the stiffness of the shoulder joint increases.

Thawing – Pain reduces to lower levels and movement begins to return.

Frozen shoulder will usually resolve on its own without any long-lasting stiffness. However, complete recovery does not always occur. 

Frozen shoulder usually affects people over the age of 40 and women are affected more often than men. While no definite cause has been identified, there are some factors that increase the risk of developing a frozen shoulder. These include diabetes, prolonged immobilization, trauma, stroke, thyroid dysfunction, heart disease and autoimmune disease.

The early stages of frozen shoulder can mimic other shoulder conditions, and these should first be ruled out by a thorough examination. While frozen shoulder is a self-limiting condition, meaning it will resolve on its own without treatment, this can take up to 2-3 years. Physiotherapy during this time focuses on reducing pain as much as possible and helping patients to cope and adapt to their symptoms during the freezing and frozen stages. 

As the condition moves into the thawing stage, physiotherapy aims to help restore strength, movement and control to the shoulder. The entire process can be extremely distressing for patients and providing support and education as they move through the stages of the condition is an essential part of treatment. 

If you have any concerns about shoulder pain that is not resolving, come and have a chat with one of our physiotherapists to see how we might be able to help you. None of the information in this newsletter is a replacement for proper medical advice. Always see a medical professional for advice on your injury. 

Shoulder Instability - Physio Direct NZ

Shoulder Instability

What is it?

Shoulder instability is a term used to describe a weakness in the structures of the shoulder that keep the joint stable, often leading to frequent dislocations. As one of the most flexible joints in the body, the shoulder maintains stability through a balance of support between the dynamic structures (muscles and tendons) and static structures (ligaments and joint shape).

Shoulder instability typically occurs in one of two directions, anterior (forward) or posterior (backwards), anterior instability or dislocations are far more common than posterior. 

What are the symptoms?

The most noticeable symptom of shoulder instability is dislocation or subluxation of the joint. This is often accompanied by pain, clicking sensations, a feeling of instability and in some cases, weakness, tingling, and pins and needles in the arm. Many patients report a feeling of apprehension or instability, as if ‘something is not quite right’. Posterior instability can also cause reduced range of movement and might mimic other common shoulder conditions, which need to be ruled out first. 

How does it happen?

Shoulder instability is also classified as traumatic, occurring after an injury or atraumatic, where the shoulder is exceptionally flexible and prone to dislocations from everyday forces. Instability can also occur from chronic overuse where the shoulder joint is damaged slowly over time.

Traumatic shoulder instability is the most common form. Often the joint is dislocated by a strong force and damaged, leaving it more unstable and vulnerable to future dislocations. Rugby and football players are commonly affected. However, dislocations can occur in the general public from something as simple as falling onto an outstretched hand. 

How can physiotherapy help?

Shoulder instability is a complex condition, and each person will have a different combination of causes and structural deficiencies. Physiotherapists are trained to identify issues of coordination, control and strength that may be contributing to instability and provide an extensive rehabilitation program. For some patients, surgery is recommended to help restore some static stability to the joint. However, this is not the best pathway for everyone. If surgery is indicated, a full rehabilitation program is also recommended for the best outcomes. 

Helping patients to understand and manage their condition is an essential part of recovery. Physiotherapy is usually always recommended as the first line of treatment before surgery and can have excellent outcomes, with or without going under the knife. None of the information in this newsletter is a replacement for proper medical advice. Always see a medical professional for advice on your injury. 

Blueberry Compote French Toast - Physio Direct NZ

Blueberry Compote French Toast

Ingredients

4 Slices of Brioche or Sourdough Bread

1/2 Cup Whole Milk

1/2 tsp. Cinnamon

1 Large Egg, beaten

2 Tbsp. Butter

Compote:

Finely grated zest of one Lemon

2 Tbsp. Lemon Juice

1 cup Blueberries

2 Tbsp. Castor Sugar

2 Tbsp. Water

  1. Heat a medium-sized saucepan to high temperature. Add blueberries, sugar, water, lemon juice and zest, mix and bring to boil for 5 minutes. Lower temperature and simmer for 20 minutes or until a thick, sticky sauce is formed.
  • In a medium-sized mixing bowl, mix eggs, milk and cinnamon until thoroughly combined. 
  • Heat a large frying pan to medium temperature and add 1 Tbsp. of butter or coconut oil. Dip one slice of bread into batter and cover both sides thoroughly.
  • Cook bread on the frying pan for 1-2 minutes, turning once when golden brown. Repeat with other slices. Pour berry compote over toast and serve while warm.

Garnish with mint and serve – berry yogurt or mascarpone optional.