Tag: #parramattaphysio

Learn Why Joints Become Stiff: Cumberland Physiotherapy Parramatta

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While pain and stiffness often go together, you may have noticed a few stiff joints that are not painful. Joint stiffness can limit your ability to perform usual tasks and can be a warning sign that part of the body is vulnerable to future injury. There are many different causes of joint stiffness, and treatment of each type requires accurate assessment and diagnosis from a health professional such as our physio Matthew West from Cumberland Physio Parramatta.

Here are a few of the most common causes of joint stiffness:

Disuse and Lack of Movement

When we are not regularly moving our joints through their full range, they can begin to feel ‘tight’. This can be caused by a combination of the capsule that surrounds the joint tightening up and the muscles that surround the joint shortening and losing flexibility.

The easiest way to maintain full flexibility is to regularly move joints through their full range. This also helps to keep muscles and joints healthy.

Osteoarthritis (OA)

OA is a degenerative disease characterised by a breakdown of the joint surface cartilage and the growth of bony osteophytes around areas of stress. While OA is increasingly common as we age, it is thought that the primary cause is abnormal load and stress on joint surfaces, not simply ageing itself. As the joint space between two joint surfaces becomes uneven, joints affected by OA can feel stiff or even ‘blocked’.A person with OA will usually feel stiff for around 15–20 minutes after long periods of rest.

Physiotherapy programs prescribed at Cumberland Physio Parramatta are designed to strengthen the muscles surrounding the joints, and thereby help absorb weight-bearing forces, have been shown to have positive results on OA symptoms.

Inflammatory-Related Stiffness

The inflammatory process causes swelling and pain around a specific area. As an area swells, there is less space for movement and a resulting sensation of stiffness — as anyone who has sprained an ankle can attest to. Autoimmune disorders can cause the body to mistakenly mount an inflammatory reaction where there has been no injury, resulting in pain and stiffness for long periods of time.

Treatment of any joint stiffness requires thorough assessment by a physiotherapist such as Matthew West at Cumberland Physio Parramatta to identify the root cause of reduced flexibility. Come and speak to Matthew if you’re noticing reduced movement in your joints.

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Focus on Stress Fractures at Cumberland Physiotherapy Parramatta

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What is a Stress Fracture?

A stress fracture is a microscopic fracture of the bone that is so small it often cannot be picked up on an X-ray. If left untreated, a stress fracture can cause significant disability and may develop into a full fracture, possibly even requiring surgery.

The majority of stress fractures occur in the lower limb, being particularly common in the hip, shins, and foot at points where the most force passes through when weight-bearing. Most stress fractures are overuse injuries and are common in long-distance runners.

What are the Symptoms?

As with many overuse injuries, the pain of a stress fracture starts gradually, beginning with pain during or after activity, or sometimes the morning after. If activity continues without modification, the pain will gradually increase. Eventually, most people are unable to maintain their usual activity level. Stress fractures are common in runners and military personnel who are required to march for long periods.

A stress fracture is more likely to occur in someone with weaker bone strength, such as a person with osteoporosis, which is itself affected by many factors such as inadequate calcium intake, vitamin D deficiency, and a history of inactivity.

How are Stress Fractures Treated and How Long Will It Take to Get Better at Cumberland Physio Parramatta?

Stress fractures can easily be mistaken for other conditions such as shin splints. As the fracture is often too small to show up on an X-ray, a definitive diagnosis can be made using an MRI or bone scan.

After diagnosis, the most important part of treatment is resting the affected area to allow the bone to heal before resuming activity. Stress fractures usually need at least six weeks to recover fully. Some areas of the body have a poor blood supply, which makes healing more complicated. For example, stress fractures of the navicular bone in the foot may need to be immobilised in a boot or cast for a period of time to heal properly.

Other aspects of treatment involve correcting any factors that contributed to the original injury. There is some evidence that unsupportive footwear is a risk factor, along with poor biomechanics and weak muscles that provide inadequate support to the skeletal system during activity. Come and speak to our physiotherapist Matthew West at Cumberland Physio Parramatta if you suspect you may have a stress fracture or simply want to know more.

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

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Migraine Treatment at Cumberland Physiotherapy Parramatta

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Physiotherapy can be a useful component in managing migraines for many people. Physiotherapy at Cumberland Physio Parramatta can be used alongside medical care, lifestyle adjustments, etc.,

Physio Treatment can reduce frequency, intensity, and duration of migraine attacks.

How Physiotherapy at Cumberland Physio Parramatta helps with migraines

  1. Addressing musculoskeletal contributors
    Many migraine sufferers also have neck stiffness, poor posture, tightness in shoulder, upper back, jaw, etc. These musculoskeletal issues can trigger or worsen migraines. Our Physio Matthew West can assess and treat these.
  2. Exercise therapy
    Regular exercise, when tailored well, is shown to reduce migraine frequency, severity and improve quality of life. Aerobic exercise, neck/upper-back strengthening, and flexibility work are often part of a plan.
  3. Manual therapy / hands-on treatments
    Techniques such as joint mobilisation of the cervical spine, soft tissue massage, trigger‑point release, myofascial techniques etc., to reduce tension and improve mobility.
  4. Posture correction & ergonomics
    Improving posture (especially around the neck, head, shoulders), ergonomics (desk setup, screen height, etc.) to reduce continual strain that may contribute to migraine triggers.
  5. Stress management, relaxation, breathing work
    Because stress and tension often trigger migraines, physios may teach breathing techniques, relaxation strategies (progressive muscle relaxation etc.), sometimes gentle stretching to reduce baseline tension.
  6. Identifying trigger points / associated regions
    Sometimes migraines are aggravated by issues in temporomandibular joint (jaw), or dysfunction in eye movement systems, etc. Our Physio Matthew West may assess and treat those.

What the evidence says

  • A recent guideline (2023) gives recommendations for therapeutic exercise in migraine: certain exercise modalities are effective in reducing symptoms like pain intensity, duration, frequency. BioMed Central
  • Systematic reviews have found that exercise interventions are helpful, though the best type or modality isn’t always clear. jpain.org+1
  • Some studies show manual therapy combined with exercise yields better results than either alone in certain populations. SpringerLink+1

What kind of physiotherapy interventions are often used by Matthew West at Cumberland Physio Parramatta:

Here are some practical physiotherapy techniques and exercises that are often part of migraine management:

  • Neck stretches and mobilisations
  • Chin tucks, gentle strengthening of deep neck flexors
  • Scapular / shoulder blade strengthening (to reduce tension in shoulders/upper back)
  • Postural correction drills (e.g. pulling head back, shoulder retraction)
  • Upper thoracic spine mobilisations (if stiff)
  • Trigger-point release / myofascial release
  • Soft tissue massage of the neck/shoulders
  • Relaxation / breathing exercises

Things to watch out for / limitations

  • Not all migraines are the same. Some are more strongly neurologically driven; in those, physio may help less or with more difficulty.
  • Some exercises or manual therapy might initially increase symptoms; it’s important to do things gradually, in consultation with a physio such as Matthew West from Cumberland Physio Parramatta who has extensive experience with treating headaches/migraines.
  • Avoid triggering movements or over‑exertion. Intensity, duration, and type of exercise need to be personalised. What’s helpful for one person may trigger migraine in another.
  • Physio doesn’t replace medication or other medical treatment when needed; it’s usually part of a multi-modal approach.
  • Consistency matters: benefits usually accrue over weeks or months of regular physiotherapy / exercise. BioMed Central+1

Cumberland Physiotherapy Parramatta Cervicogenic Headaches

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Cumberland Physio Parramatta: Physiotherapy can be highly effective for managing cervicogenic headaches (CGH), which are headaches originating from dysfunction in the cervical spine (neck), particularly the upper cervical joints (C1-C3). These headaches often mimic tension or migraine headaches but are caused by musculoskeletal issues.

Goals of Physiotherapy for Cervicogenic Headaches at Cumberland Physio Parramatta

  1. Reduce pain
  2. Improve cervical spine mobility
  3. Correct posture
  4. Strengthen neck and upper back muscles
  5. Prevent recurrence

Key Physiotherapy Techniques for Cervicogenic Headaches at Cumberland Physio Parramatta

1. Manual Therapy

  • Joint mobilization or manipulation of the upper cervical spine (especially C1-C3)
  • Soft tissue mobilization to release tension in neck muscles (e.g., suboccipitals, SCM, upper trapezius)
  • Trigger point therapy for myofascial pain

2. Exercise Therapy

  • Deep neck flexor training:
    • Example: Chin tucks (gentle retraction of the head)
  • Postural correction exercises:
    • Scapular retraction
    • Thoracic extension exercises
  • Cervical stabilization:
    • Strengthening exercises for neck and shoulder girdle
  • Stretching tight muscles:
    • Upper trapezius, levator scapulae, suboccipitals, pecs

3. Postural Re-education

  • Education on ergonomics (workstation setup, sleeping posture)
  • Guidance on avoiding forward head posture and prolonged flexion

4. Neural Mobilisation

  • Techniques to mobilize the cervical nerves if there’s nerve root involvement or radiculopathy

5. Dry Needling

Education & Self-Management at Cumberland Physio Parramatta

  • Headache diary to identify triggers
  • Stress management
  • Home exercise program adherence

Our Titled Musculoskeletal Physio Matthew West at Cumberland Physiotherapy Parramatta is extensively experienced in treating cervicogenic headaches over the past 30 years.

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Benefits for Physiotherapy for Tension Headaches at Cumberland Physiotherapy Parramatta

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Physiotherapy at Cumberland Physiotherapy Parramatta can be very effective for managing and reducing tension-type headaches (TTH) — the most common form of headache, often described as a dull, aching pain on both sides of the head, sometimes with neck or shoulder tension.

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Key Benefits of Physiotherapy for Tension Headaches at Cumberland Physiotherapy Parramatta:

1. Relieves Muscle Tension

  • Targeted treatment for tight muscles in the neck, shoulders, and upper back (common sources of TTH).
  • Our physiotherapist Matthew West at Cumberland Physio Parramatta utilises techniques like manual therapy, trigger point release, and massage to reduce muscle tightness and spasm.

2. Improves Posture

  • Poor posture (e.g. forward head, slouching) is a major contributor to tension headaches.
  • Our physiotherapist Matthew West at Cumberland Physio Parramatta can provide postural correction exercises and ergonomic advice to reduce strain on neck and upper back.

3. Restores Neck Mobility

  • Limited or stiff cervical spine movement can trigger or worsen headaches.
  • Our physiotherapist Matthew West at Cumberland Physiotherapy Parramatta can treat you with joint mobilisations, stretching, and range-of-motion exercises to restore healthy neck movement.

4. Reduces Headache Frequency & Intensity

  • Studies show that regular physiotherapy can reduce the number of headache days and lower intensity and duration of episodes.

5. Provides Stress Management Tools

  • Since stress is a major trigger, our physiotherapist Matthew West at Cumberland Physiotherapy Parramatta often incorporates:
    • Relaxation techniques
    • Breathing exercises
    • Biofeedback training

6. Educates & Empowers

  • Our physiotherapist Matthew West at Cumberland Physio Parramatta can provide education about triggers, posture, ergonomics, and lifestyle changes gives you more control over your headaches.
  • Long-term self-management strategies reduce reliance on medications.

Common Physiotherapy Techniques Utilised by our physiotherapist Matthew West at Cumberland Physiotherapy Parramatta for Tension Headaches:

  • Soft tissue massage
  • Myofascial release
  • Dry needling (if appropriate)
  • Cervical spine mobilizations
  • Stretching & strengthening exercises
  • Neural mobility exercises
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Running Tips for Beginners

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CUMBERLAND PHYSIOTHERAPY PARRAMATTA

If you’ve just taken up running, you probably think that getting started is simple – you just run as far as you can and then run further the next time. Like most things, the reality is a little more complicated. Here are some tips to make the most of your running program and avoid injury.

1. Don’t overdo it

Rest is actually a big part of a training program. Your body needs time to recover and rebuild muscle. Not giving yourself adequate time to rest leads to greater risk of injury and you won’t improve as quickly as you might think.

Aim to run three times a week.

2. Don’t forget strength training.

Even if you’re trying to improve endurance, surprisingly, increasing strength can make a big difference. Particularly if you focus on specific muscles that may be weaker on one side of the body. This is also an important part of injury prevention. Our physiotherapist at Cumberland Physiotherapy Parramatta can help you to identify any weak muscles and develop a strengthening program.

3. Your shoes and running surface matter.

Running on hard or uneven surfaces leads to a greater risk of injury than running on grass, which allows for a more natural distribution of forces through your foot. Having shoes that fit your foot properly and also provide necessary support is an essential part of your injury prevention plan.

4. Listen to your body.

As you improve and push your abilities forward there will be many aches and pains. Most will only last for a day or two and DOMS (delayed onset muscle soreness) is a normal if not annoying part of getting stronger. However, if pain feels more serious, lasts for more than 48 hours or is preventing you from running speak to a professional as soon as possible. Running injuries do happen and can take a while to resolve. Early treatment is the best option for good outcomes.

Speak to our physiotherapist at Cumberland Physiotherapy Parramatta for more practical tips on how to improve your running and prevent injuries.

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Groin Pain (Osteitis Pubis)

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CUMBERLAND PHYSIOTHERAPY PARRAMATTA

What is Osteitis Pubis?

Osteitis Pubis is a medical term used to describe sports-related groin pain. Osteitis means ‘bone inflammation’, while pubis refers to the specific bone that is affected: the pubic bone. Osteitis pubis is usually an overuse injury that can sometimes be triggered by a specific event. It is characterized by pain deep within the front of the pubic bone, caused by inflammation. The area of the pubic bone affected is specifically known as the ‘pubic symphysis.

This type of injury is common in load-bearing athletes such as runners. Other people commonly affected include soccer players and footballers, due to their frequent kicking actions.

How does it happen?

Instability within the pelvic region is the primary cause of Osteitis Pubis, particularly if the instability occurs at the connection between the two sides of the pubic bones at the front of the body. The pelvis carries the weight of the upper body and is responsible for providing stability when walking, running and kicking. This means that the joint can easily become irritated and inflamed.

What are the signs and symptoms?

Osteitis pubis is aggravated by weight-bearing activities, with running and kicking being the two main culprits. Pain is usually experienced on one side, however, both sides can be affected. The pain is usually located at the front of the pelvis and may progress into the hip and groin area as it becomes more severe.

Sufferers of Osteitis Pubis tend to have a history of a previous groin strain, as well as lower back pain. They may also have a history of a sports hernia in the hip area. As with most inflammatory conditions, the pain may be worse when in use, better when resting, and worse overnight into the morning.

How can Physio help?

Our physio at Cumberland Physiotherapy Parramatta can help this condition in several ways and will hopefully get you back to your pre-injury sporting level. During the assessment, our physio will look at many different things to determine the cause of the condition. Muscle length, muscle strength and muscle control will all be assessed. Your posture in standing, walking and running will also be assessed to determine any irregularities.

Our physio will ask you to rest from sports for some time to allow some bony healing to occur. They will then progress you through a rehab program aimed at getting you back to the sport. This rehab program will retrain your muscles to stabilise the pelvis when walking, running and kicking.

The muscles will also need to have relatively equal flexibility to help stabilize the pelvis. Your physio will give you specific exercises to target the strength and flexibility of these muscles. Finally, our physio will progress you to running or kicking, and allow you to gradually return to sport over a 3-to-6-month period.

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

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Cumberland Physiotherapy Parramatta Post Knee Replacement

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Our highly experienced physiotherapist Matthew West at Cumberland Physiotherapy Parramatta will help you achieve the best possible result post surgery.

Physiotherapy (or physio) after a knee replacement is critical to recovery. It helps restore strength, mobility, and function while reducing pain and preventing complications like blood clots or joint stiffness.

Here’s an overview of what physiotherapy usually involves at different stages:

Immediately After Surgery (Hospital Stay: Days 1–3)

Goals:

  • Prevent complications (e.g., blood clots, pneumonia)
  • Begin gentle movement and walking

Typical Physio Includes:

  • Ankle pumps (to improve circulation)
  • Quadriceps sets (tightening thigh muscles)
  • Heel slides (bending the knee while lying down)
  • Standing and walking (with a walker or crutches, under supervision)

Early Recovery (Weeks 1–4) at Cumberland Physiotherapy Parramatta

Goals:

  • Improve knee range of motion (target: 0–90° flexion by end of week 2–3)
  • Build strength
  • Reduce swelling and pain
  • Increase independence

Common Exercises:

  • Straight leg raises
  • Knee bends (seated or lying)
  • Assisted knee extension/flexion
  • Step-ups
  • Stationary cycling (as tolerated)

Other Therapies:

  • Ice and elevation
  • Manual therapy (if needed for stiffness)
  • Scar management

Mid to Late Recovery (Weeks 5–12) at Cumberland Physiotherapy Parramatta

Goals:

  • Achieve 0–120° or more flexion
  • Normalize walking pattern
  • Regain full leg strength and balance

Advanced Exercises:

  • Resistance band exercises
  • Single-leg balance
  • Leg presses
  • Walking on uneven surfaces
  • Swimming or low-impact aerobics

Long-Term (3+ Months) at Cumberland Physiotherapy Parramatta

Goals:

  • Return to normal daily activities
  • Resume low-impact sports (e.g., golf, cycling, walking, swimming)
  • Continue strengthening and mobility

Possible Additions:

  • Sports-specific training (if appropriate)
  • Work conditioning (if returning to a physical job)
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How can Physio Help Relieve Headaches at Cumberland Physiotherapy Parramatta

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Matthew West at Cumberland Physiotherapy Parramatta can offer effective treatment for certain types of headaches, especially tension-type headaches, cervicogenic headaches, and some migraines that are related to neck dysfunction or posture issues.

Headache Types That May Benefit from Physio at Cumberland Physiotherapy Parramatta:

  1. Tension-type headaches – caused by muscle tension, stress, or poor posture.
  2. Cervicogenic headaches – referred pain from the neck.
  3. Post-traumatic headaches – following concussion or whiplash.
  4. Migraine (with musculoskeletal component) – some people with migraines have neck stiffness or trigger points that can be helped with physio.

Common Treatments for Headaches at Cumberland Physiotherapy Parramatta:

1. Manual Therapy

  • Joint mobilisations or manipulations of the neck (especially upper cervical spine).
  • Soft tissue massage or myofascial release to reduce muscle tightness.
  • Heat and electrophysical treatments may be applied to help relieve pain and relax muscles

2. Postural Correction

  • Addressing forward head posture or slouching which can strain neck muscles.
  • Ergonomic advice for workstations or sleeping positions.

3. Stretching & Strengthening Exercises

  • Stretching tight muscles (upper traps, levator scapulae, suboccipitals).
  • Strengthening deep neck flexors, scapular stabilizers, and postural muscles.

4. Dry Needling / Acupuncture

  • Sometimes used for trigger points in the neck and shoulders.

5. Education & Relaxation

  • Stress management techniques.
  • Breathing exercises and relaxation to reduce tension.

Signs Cumberland Physio Parramatta May Help:

  • Your headache starts or worsens with neck movement.
  • You feel neck stiffness or pain with your headache.
  • Headache improves with massage or heat.
  • You sit at a desk/computer for long hours.
  • You’ve had whiplash or a neck injury in the past.

When Physio May NOT Be Enough:

If your headaches are caused by:

  • Cluster headaches
  • Hormonal or vascular issues
  • High blood pressure
  • Neurological conditions

Then physio alone may not be effective, and you should see a neurologist or GP.

What You Can Do Now:

Consider booking an appointment with our physiotherapist at Cumberland Physiotherapy Parramatta.

Matthew West, our physio at Cumberland Physiotherapy Parramatta, has post graduate qualifications and over 30 years experience and extra training in headache management and manual therapy.

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Wry Neck at Cumberland Physiotherapy Parramatta

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Wry neck (also called torticollis) is a condition where the neck becomes twisted, often suddenly, and painful to move. It’s commonly due to muscular spasm, joint dysfunction, or sometimes neurological or congenital causes.

Cumberland Physiotherapy Parramatta Treatment for Wry Neck

Treatment will vary depending on whether it’s:

  • Acute wry neck (sudden onset, muscular or facet joint)
  • Chronic or congenital torticollis (long-standing or present since birth)

Here’s a breakdown of a typical Cumberland Physiotherapy Parramatta management plan for acute wry neck (most common):

1. Assessment

Cumberland Physio Parramatta will:

  • Determine the cause (muscle spasm vs joint lock)
  • Assess range of motion (ROM), pain level, and any neurological signs
  • Rule out red flags (e.g., infection, tumor, trauma)

2. Pain Relief

Cumberland Physio Parramatta may use:

  • Heat therapy to relax spasmed muscles
  • Gentle manual therapy:
    • Soft tissue massage to sternocleidomastoid, upper traps, levator scapulae
    • Gentle joint mobilizations (if facet joint dysfunction is present)
  • Dry Needling

3. Mobility Exercises (as tolerated)

Cumberland Physio Parramatta may prescribe exercises to improve and maintain your neck movement

  • Gentle active ROM exercises:
    • Side-bending, rotation, flexion/extension
  • Neck stretches:
    • Sternocleidomastoid stretch (if muscular cause)
    • Levator scapulae and upper trapezius stretches

Note: Early on aggressive stretching is to be avoided.

4. Posture Correction

Cumberland Physio Parramatta may discuss ways to improve and monitor your posture:

  • Education on ergonomic posture (e.g., sitting alignment, pillow height)
  • Scapular retraction exercises
  • Cervical spine neutral alignment

5. Strengthening (Later Phase)

Cumberland Physio Parramatta may prescribe strengthening exercises such as:

  • Deep neck flexor strengthening (e.g., chin tucks)
  • Shoulder girdle and scapular stabilisation exercises

6. Education & Advice

Cumberland Physio Parramatta will:

  • Reassure: most acute cases resolve within 1–2 weeks
  • Avoid sudden movements or sleeping awkwardly
  • Stay mobile—don’t immobilise the neck unnecessarily