8 Part Myth Busters Series

The team at PPS Physiotherapy have put together an 8 part myth series to bust some of the most commonly held beliefs in sports physiotherapy and the general population.

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Solving the Problem of Chronic Ankle Instability

17/5/2017, James Coller. PPS Physiotherapy, Physiotherapist

Have you ever rolled your ankle?
Do you have feelings of chronic instability?
Have you rolled your ankle more than once over the past couple of years?
Most of you would answer yes to one if not all of the above questions! So why are these types of injuries so common and why is it common to repeatedly sprain the same ankle in a relatively short period of time.
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FREE Exercises to Relieve Low Back Pain

How would it feel to have NO back Pain? 
Has your lower back ever been sore?
Are you unsure on what you can do to help relieve your symptoms? 

Are you unsure how to strengthen your lower back and prevent back pain?

If you answered yes to the above questions, you may be interested to know that we are about to share with you some simple strategies to help strengthen your lower back and relieve your pain.

See also: Back Pain and Abdominal Strength

Low back pain is one of the leading causes of having to have ‘time off work’ and having to avoid those activities we love to do. Nearly 80% of people will suffer from back pain at some point in their life. It’s important that if your back does flare up, you have a plan of action, ready to go. A plan that you can utilise to help ease your symptoms, a plan that will put you on the road to recovery and living life pain free.

Below are 4 exercises that will help your lower back pain and help to reduce your risk of future injury:

Note: Before jumping straight into these exercises please remember, if you experience any unusual pain or discomfort please stop the activity and seek an assessment from an expert to determine what’s best for you.

  1. Knee Rocks – This exercise is so simple. It’s a fantastic exercise toe help loosen the lower back and pelvic region. Perform 40 to 50 repetitions of this daily.
  2. Cat and Camel – Every session should begin with the cat-camel exercise. The cat-camel is a gentle motion exercise (not a stretch) to decrease spinal stiffness and relieve pressure on the nerve roots. This motion can be performed daily. Try 2 sets of 10 a few times a day.
  3. Dead Bug – Too put simply the deadbug is a great core exercise to help to build spinal stabilization strength. Try 3 sets of 10 once per day.
  4. Side Bridge (on knees) – The side bridge targets the side abdominal muscles. This is a superior exercise when looking at muscle activation, low spinal load and stabilization. Try 3 sets of 10 on both sides (left and right).

If you would like to learn more about taking care of your back, or having a personalised plan to help prevent back pain, then book in your back appointment today. Feel free to contact us at our Physiotherapy Carlingford (02) 9871-2022 and Physiotherapy Kellyville (02) 9672-6752 clinics.