Let's go walk about!

exercise walking Oct 22, 2021

Walking is a great way to see the world and a wonderful way to exercise. It can be done socially, as a mode of travel and you can really get a good sweat up if you push it hard enough. As a form of aerobic exercise, walking can be great for improving cardiovascular health, brain health and can even help with improving function and symptoms with many painful conditions such as back pain and osteoarthritis of the hip and knee.

Another great aspect about walking is accessibility. Almost anyone of any ability can walk. Science and engineering are even enabling amputees to walk with robotics. Another positive is that you don’t need lots of equipment and walking can be done anywhere.

Now, most people walk in some capacity but maybe you want to start walking more consistently during your week. If so then keep reading. In this article, we are going to walk you through simple principles which will help you reduce the risk of injury and keep you consistent with your walking. 


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Light at the end of the tunnel…

Do you go through each day frustrated by pain, tingling, or numbness in your hand and wrist? Perhaps you’ve been diagnosed with Carpal Tunnel Syndrome (CTS) and it’s stopping you from doing your daily tasks and meaningful activities.

This article will hopefully give you some light at the end of the tunnel… the carpal tunnel… anyway you get the idea.

 

What is carpal tunnel syndrome?

As you can see in the diagram, the carpal tunnel is a passage formed by the wrist bones (carpals) and the transverse carpal ligament. The tunnel allows the structures inside to move as we bend and extend our wrists. One of these structures is the median nerve. This nerve provides sensation in the thumb and index, middle, and ring fingers. The median nerve also controls the muscles around the bottom of the thumb. Since the carpal tunnel is made up of bones and stiff connective tissue, it is quite rigid and isn’t able to expand. This means that if there is any swelling...

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Sleep

exercise sleep Oct 05, 2021

When it comes to good health, there are some key pillars that everyone agrees upon:

  1. Sufficient exercise
  2. Maintaining a healthy body weight
  3. A nutritious diet

But oftentimes, even people who tick these boxes can neglect one of the most significant factors affecting our health: Sleep. 

Part of the reason for this is that sleep is often seen as a simple, passive activity to recuperate for our waking lives. However, this is not the case! Science is beginning to understand that sleep involves many active restorative processes that are crucial for our health. 

Some of the important processes that occur during sleep:

  • Your brain lays down new pathways that allow the formation of memories and learning.
  • Chemicals that build up during the day are cleared from the brain.
  • All the tissues and organs of the body undergo restoration and repair.


So based on that list alone, you can see just how important sleep is. When you get enough good quality sleep, there is a long list of benefits:...

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What is Diabetes?

diabetes Sep 28, 2021

It’s likely you’ve heard of the condition diabetes mellitus (DM). It’s also likely you know someone with diabetes, as it is estimated that 1.2 million Australians live with the condition (Australian Institute of Health and Welfare, self-reported data 2017-2018).

It’s important for everyone to exercise regularly and live a healthy lifestyle, but today we’re going to focus on why that is important specifically for those with diabetes, and explain how a physiotherapist has a key role in helping to manage the condition.

 

Diabetes, what is it exactly?

Diabetes is a chronic condition that affects the way the body processes blood sugar, known as glucose. For your body to work properly, you need to maintain a healthy level of glucose in your blood. Your body has an organ called the pancreas, which releases a hormone called insulin to help regulate blood glucose. Diabetes causes the body to not produce enough insulin, or respond normally to insulin, which...

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What is COPD?

If you, or someone you know, has difficulty breathing, you may have heard the term Chronic Obstructive Pulmonary Disease (COPD). If not, you might be more familiar with some of the diseases that come under the COPD umbrella, including emphysema and chronic bronchitis. In this article, we will cover the differences between these diseases and the ways that COPD can be managed, with particular focus on how physiotherapy can help with this condition.

 

What is COPD?

COPD is a chronic inflammatory lung disease that causes obstructed airflow from the lungs. This results in increased difficulty to breathe. COPD is a progressive disease and does not currently have a cure. However, there are many things you can do to effectively manage the condition. This will help you to live a normal, active life, that isn’t limited by breathing difficulties.

 

COPD, Emphysema, Bronchitis. What’s the difference?

COPD is an umbrella term which covers several lung conditions including...

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A Physio’s Guide to Swimming with Shoulder Pain

shoulder pain swimming Sep 28, 2021

Whether it is in the local aquatic centre, on the beaches of Tahiti or in the cold Winter water of Sydney beaches, swimming is great! However, there are a few things sometimes associated with swimming that are not so great – one of those being shoulder pain. Whether you have a history of shoulder pain, or simply want to avoid any complications in your return to swimming, we hope the below programs can provide you a bit of a guide through these potential obstacles. 

 

What are the benefits of swimming?

  • Aerobic: There are many benefits associated with any form of aerobic exercise such as weight control, improved mood, improved sleep and a decrease in blood pressure.
  • Lower limb load: For those experiencing pain in lower limb joints, or just trying to give the legs a day off between sessions, swimming provides a creative way to maintain cardiovascular fitness with very minimal weight on the lower limb. 
  • Full body workout: Swimming recruits muscles in the upper and...
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Healthy Habits 101

habits healthy habits Sep 01, 2021

What is a habit?

Think of something you do everyday, let’s take brushing your teeth. Now ask yourself this, do you brush your teeth because you are super motivated to improve your dental health?

The answer is likely no. It is more likely you brush your teeth out of habit, something that has been drilled into you as a child. So put simply, a habit is a behaviour that has been repeated enough to become automatic. Now small habits can make a big difference. Just like putting small sums of money into your superannuation over time, a 1% improvement in a habit every week compounds over the long term but it is often hard to see the positive outcomes in the short term. So habit forming is all about making small, consistent efforts.

A brief word on motivation and willpower...

Motivation is great and helps us do some impressive things in life however when it comes to exercise, motivation or willpower isn’t something we want to rely on. It is volatile and changes day to day. There...

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Achilles Tendinopathy

Do you experience heel pain when exercising or when you first get up in the morning?

Let’s take a closer look at what might be going on, and importantly, what you can do about it!

What is Achilles Tendinopathy?

Achilles – As you can see in the picture, the Achilles is a tendon that attaches the base of the calf muscles (gastrocnemius and soleus) to the heel bone. It therefore plays an important role in transmitting the force from calf muscle contraction in activities like walking, jogging and jumping.

 Achilles’ tendinopathy - Achilles’ tendinopathy is a condition that results in the Achilles becoming painful, often around the heel bone, and can have associated tendon thickening which is an adaptation due to the increased load on the tendon. 


What causes it?

The Achilles is the strongest tendon in the body, so is well suited to withstand substantial forces such as jumping or running. However, as with many other areas of the body, injuries occur as a...

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Hip Osteoarthritis

hip osteoarthritis Aug 19, 2021

Have you ever experienced hip pain, stiffness in the morning, or difficulty with tasks like putting on shoes or walking after you’ve been sitting for a while?

You may be experiencing the symptoms of hip osteoarthritis.

Unfortunately, there are a lot of negative connotations associated with osteoarthritis. Many people are told that their hip is “worn out” or “bone on bone” or “degenerative”. When someone with hip pain is told by a health professional that their pain is the result of ‘wear and tear’ from a sport or activity they used to do, they are probably going to have a hard time understanding that exercise will help their symptoms, and they may even think that the only way forward would be to replace that joint. 

At Be Mobile Physiotherapy, one of the missions we take very seriously is reducing the barriers to exercise… So, this article will attempt to help you understand what hip osteoarthritis is, what causes it,...

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What are muscle cramps?

muscle muscle cramps Aug 19, 2021

A muscle cramp is a sudden, involuntary, painful contraction of a muscle. They are usually self-extinguishing within seconds to minutes. 1

Cramps can sometimes be the symptom of a nervous system or metabolic disorder, however, they often occur in healthy subjects with no history of such disorders.1 The latter are what we may call “benign cramps'' and these will be the focus of this article.  Benign cramps often occur during sleep, pregnancy, and strenuous physical exercise. 

Muscle cramping during or immediately after physical exercise was first reported more than 100 yr ago in miners working in hot and humid conditions. Dehydration (and/or electrolyte depletion) often is given as an explanation for muscle cramps occurring in workers and athletes, although this claim is not supported by scientific evidence.1

The main risk factors for exercise-associated muscle cramps include family history of cramping, previous occurrence of cramps during or after exercise, increased...

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