Body Potential Physiotherapy

Falls Prevention

Falls can occur anywhere and at any age, however the risk increases with increasing age. In Australia, falls account for 43% of injury hospitalisations and 42% of injury deaths.
Here are some tips to help prevent falls:
• Strengthening exercises, especially legs (eg squats, lunges, heel raises)
• Balance exercises eg standing on one leg and juggling a ball if safe
• Aerobic exercise eg brisk walks, cycling, exercise classes
• Tone the vestibular system eg movements or classes which challenge our balance and speed of movement
• Get any musculoskeletal pains treated as these change our movement patterns and weaken muscles
• Correct footwear eg good hiking shoes for distance walks, no floppy footwear
• Check that medications aren’t producing dizziness, fatigue or muscle weakness
• Eat healthy foods to decrease fatigue and increase energy
• Have an eye check for poor vision or outdated glasses
• Keep a healthy mind eg mindfulness, meditation, puzzle books

How do you sit?
We have all been told to sit up straight, but is this predisposing you to musculoskeletal pain?
Generally, people who sits bolt upright with shoulders back will suffer from more spinal pain than a person who sits more relaxed. This is because the muscles are working harder to maintain an upright posture than a person who is letting the chair support them.
Here are some tips for better sitting at a computer workstation:
• Relax into the backrest of the chair rather than sitting forward of it
• The backrest should be leaning backwards slightly (also in the car)
• Office chairs should not have arms – if so, then remove them
• If feet are not on the floor, use a foot stool
• Pull the chair in so that your tummy is nearly touching the desk
• Arms are relaxed by your side, elbows bent approximately 90 degrees
• Mouse is close – do not reach, and change hands if possible
• Do not protrude your head/neck to see the screen (need glasses?)
• Do not sit for longer than half an hour before getting up
• Sit to stand desks are also a good option

Those winter aches and pains!
During the cold and rainy months of winter, it is not uncommon to feel increased joint pain. Some of this pain may be related to joint osteoarthritis. Wear and tear of our joints over time is quite normal, however some people will feel joint pain and many others will not, for many reasons.

Some tips which may help ease symptoms:
• Keep active
• Do not sit too long – change your position often
• Keep the muscles strong around the joint
• Stretch any tight muscles
• Exercise at least 20 minutes a day
• Reduce stress and anxiety
• Apply a warm pack to the sore area (if not an acute injury)

If your symptoms become too bothersome, or if you must take medication, then visit your physiotherapist. Physiotherapists are experts at assessing and treating joint pain, so will tailor a specific programme for you to reduce or eliminate your symptoms.

Updated advice just received from the Australian Physiotherapy Association is that there will be no face to face physiotherapy consultations.

If you feel you need a consultation, tele/video health will be available. At this stage, face to face consultations will resume on Saturday 3rd July pending no further changes with the current lockdown.

We look forward to resuming normal activities then.