Tag: #PhysioParramatta

Thoracic Outlet Syndrome

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From Cumberland Physiotherapy Parramatta:

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What is Thoracic Outlet Syndrome?

The thoracic outlet is a small opening between the neck and shoulder that allows a variety of nerves and blood vessels to pass safely from the neck to supply the arm, chest, and shoulder blade. As this can be quite a small space, any narrowing can cause these structures to become compressed and irritated. This phenomenon is commonly referred to as thoracic outlet syndrome. This space can become compromised through trauma to the neck, overuse or repetitive stress to the arm, or the presence of an extra rib in the neck.

What are the signs and symptoms of Thoracic Outlet Syndrome?

Signs and symptoms of thoracic outlet syndrome may depend on whether nervous tissue or blood vessels are involved. In most cases, symptoms are caused by compression of nerve tissue rather than compression of veins or arteries.

When neural tissue compression is the cause of thoracic outlet syndrome, reported symptoms may include pins and needles, tingling, or numbness in the affected arm. Other symptoms include pain and weakness or tiredness in the arm that increases with overhead work. Some people may experience neck pain or headaches at the base of their head.

If a vein is affected, there may be swelling and discolouration of the affected arm, as well as pain.

When an artery is affected, cramping in the arm or hand during use may occur. Due to decreased blood flow, the arm or hand may feel cold and may even change colour.

Who is usually affected?

Thoracic outlet syndrome is more common in people who work with their arms in an above-shoulder position. For example, a teacher who writes frequently on a chalkboard, a construction worker hammering nails overhead, or a hairdresser.

How can physiotherapy help?

Our physiotherapist Matthew West at Cumberland Physio Parramatta will assess a range of factors, including your posture, the flexibility of your spine, and the length of your neck muscles. It is also important to assess how you move your neck, back, and arms.

Depending on the findings of the physical assessment, your physiotherapist may help you stretch appropriate muscles, modify movement patterns, and improve posture. This may involve manual therapy techniques such as joint mobilisations, strapping techniques, and soft tissue massage.

Treatment time may vary depending on symptom presentation and response. Thoracic outlet syndrome can take anywhere from a few treatments to several weeks to improve, along with continuation of a home exercise programme.

None of the information in this article replaces proper medical advice. Always consult a medical professional for advice about your individual condition.

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Physiotherapy Tips For A More Comfortable Sleep

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For most of us, the hours we spend sleeping are simply a time for rest and recovery. However, you might be surprised to learn that your sleeping position can have a significant impact on your body, particularly if you already have an injury. When you consider that we spend approximately 40% of our lives in bed, it becomes less surprising.

Ideally, your body should be held in a position of minimal stress while sleeping. This means that all your joints and muscles are resting in a neutral position. Over time, joints that are held in more extreme positions may put pressure on the surrounding structures, and this may lead to a feeling of stiffness in the morning.

Back Pain

For people with back pain, finding a comfortable position at night can be difficult. Ideally, the natural curves of the spine should be maintained and supported throughout the night. The correct mattress will support your lower back without making you feel as though you have been sleeping on concrete all night. A mattress that is too soft might feel comfortable to begin with, but over time it will let you sink too much, meaning the curve of the lower spine may be lost. Waking up with a stiff spine could be a sign that you are using the wrong mattress.

For many people, sleeping on their side keeps their spine in a more natural alignment than on their back. If you sleep on your back, placing a pillow under your knees can help to maintain your lumbar spinal curve throughout the night.

Neck Pain

While you may be attached to your pillow, it could be the cause of unnecessary neck pain for you. The neck is often the most vulnerable part of our body when our sleeping setup is not ideal. Side sleepers may let their neck fall excessively to the side with a pillow that is too low, or have their neck elevated too much with pillows that are too high.

The importance of having a supportive pillow that properly supports your neck while sleeping cannot be overstated. If you find yourself putting your arm under your pillow while you sleep, it is likely that your pillow is too low. Having your shoulder in this position overnight can put unnecessary stress on the structures in the shoulder joint and should be avoided if possible.

Sleeping on your stomach with your head turned to the side can be the cause of many issues, and if this is your preferred sleeping position, it could be worth chatting to your physiotherapist about strategies to improve your sleeping posture.

Hip Pain

Side sleepers often spend their nights with one leg crossed over their body. This can place extra pressure on the structures on the side of the hip, such as tendons and bursae, and can impact the health of these tissues, as compression can reduce blood flow to the area. If the mattress is too firm, then the hip on the underside of the body may also be compressed under your bodyweight.

Placing a pillow under your knee while sleeping on your side can help to maintain a neutral alignment of your hip. This can also help to keep your lower back in a more neutral position during the night.

Speak to our physiotherapist Matthew West at Cumberland Physiotherapy Parramatta for more advice on how to improve your sleeping posture and find out if your sleeping setup is right for you.

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Can Cumberland Physiotherapy Parramatta help a Pinched Nerve in my Neck?

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Physiotherapy treatment at Cumberland Physiotherapy Parramatta can be very effective for a pinched nerve in your neck (often called cervical radiculopathy). The goal is to reduce pressure on the nerve, calm irritation, and improve posture and strength.

If you spend long hours at a desk or looking at your phone, posture-related strain could definitely be contributing.

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Common Symptoms of a Pinched Nerve in your Neck

  • Pain radiating into shoulder or arm
  • Tingling or numbness in arm/hand
  • Burning or sharp shooting pain
  • Weakness in arm or grip
  • Pain worse with looking down or prolonged sitting

Cumberland Physiotherapy Parramatta Approach to a Pinched Nerve in your Neck

1. Pain Relief Phase

Our experienced physiotherapist Matthew West at Cumberland Physio Parramatta may use:

  • Manual therapy (gentle joint mobilisation)
  • Soft tissue release
  • Cervical traction (to reduce nerve compression)
  • Dry needling (if muscle tightness is contributing)
  • TENS (for temporary pain relief)

2. Mobility Exercises

These help reduce stiffness and nerve tension:

✔ Chin Tucks (Very Important)

  • Sit upright
  • Pull chin straight back (like making a double chin)
  • Hold 5 seconds
  • 10 reps × 2–3 sets daily

This reduces forward head posture (common with laptop work or looking at your phone).

✔ Nerve Glides (If prescribed)

Nerve glides are gentle, repetitive exercises designed to reduce pain and improve mobility by helping pinched, compressed, or injured peripheral nerves slide smoothly through surrounding tissues. These techniques reduce nerve inflammation, increase blood flow, and alleviate tingling or numbness.

⚠️ Must be done gently — no aggressive stretching.

3. Strengthening Phase

Once pain settles:

  • Scapular strengthening (rows, resistance bands)
  • Deep neck flexor strengthening
  • Thoracic extension exercises
  • Shoulder blade stabilization

Strong upper back muscles reduce nerve irritation long-term.

Posture & Work Setup

If you’re in a tech environment:

  • Screen at eye level
  • Chair with back support
  • Elbows at 90°
  • Avoid looking down at laptop
  • Take micro-breaks every 30–45 mins

Even small changes can reduce nerve compression dramatically.

** See a Doctor Urgently If:

  • Progressive arm weakness
  • Loss of hand coordination
  • Severe numbness
  • Loss of bladder/bowel control

Recovery Timeline

  • Mild cases: 2–6 weeks
  • Moderate: 6–12 weeks
  • Chronic cases need structured rehab

Most cases improve without surgery.

Book an appointment today with our physiotherapist Matthew West at Cumberland Physio Parramatta.

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Physiotherapy after Rotator Cuff Repair at Cumberland Physiotherapy Parramatta

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Rotator cuff rehabilitation is a marathon, not a sprint.

Here’s how it usually plays out and what to expect at Cumberland Physiotherapy Parramatta:

The big picture

Physio after rotator cuff surgery is all about protecting the repair first, then gradually restoring movement, strength, and control. Rushing it is the #1 way people get into trouble.

Typical rehab phases (rough timeline)

(Exact timing depends on tear size, tendon(s) repaired, and your surgeon’s rehabilitation protocol)

Phase 1: Protection & healing (0–4/6 weeks)

  • Arm usually in a sling
  • Passive movements only (your physio moves your arm, not you)
  • Focus:
    • Pain & swelling control
    • Gentle range of motion
    • Shoulder blade (scapula) awareness
  • You’re not lifting, pushing, or reaching yet

Phase 2: Active movement (6–10 weeks)

  • Start active-assisted → active motion
  • Sling comes off
  • Goals:
    • Restore normal movement patterns
    • Improve shoulder control
  • Still no heavy lifting or resistance

Phase 3: Strengthening (10–16 weeks)

  • Light resistance bands / weights
  • Strengthen:
    • Rotator cuff
    • Scapular stabilizers
  • Movements become more functional (reaching, light overhead work)

Phase 4: Return to activity (4–6+ months)

  • Sport- or work-specific training
  • Heavier lifting
  • Overhead strength and endurance
  • Athletes/manual workers may take 6–9+ months

What’s normal vs not

Normal:

  • Stiffness (especially early)
  • Some soreness after physio
  • Slow progress (annoying but expected)

Not normal—call your physio or surgeon:

  • Sharp or worsening pain
  • Sudden loss of movement
  • Night pain that keeps escalating
  • Feeling a “pop” or tear sensation

Things that REALLY help recovery

  • Doing your home exercises exactly as prescribed
  • Respecting movement restrictions (even when you feel “fine”)
  • Sleeping setup: pillow under the arm = lifesaver
  • Communicating honestly with your physio about pain and fear

Good questions to ask our physiotherapist Matthew West at Cumberland Physio Parramatta:

  • “What movements should I avoid right now?”
  • “What level of pain is acceptable during exercises?”
  • “When can I return to work/sport/gym?”
  • “What signs mean I’m doing too much?”
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Proprioception and Balance at Cumberland Physiotherapy Parramatta

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If you’ve ever started a new hobby and noticed your balance isn’t quite up to scratch, it can be quite a disturbing discovery. Balance is an important part of many activities and if your balance is not being challenged regularly, it’s easy for it deteriorate without you noticing.

What is balance?

Keeping your balance refers to a state where your centre of gravity is maintained over your base of your support, preventing you from falling. Your body is always working hard to keep this equilibrium without you realising it. Balance is controlled by many systems that work together, including the visual, vestibular, proprioceptive and musculoskeletal systems.

What is proprioception?

Proprioception refers to the awareness of your body’s position in space. The central nervous systemgains sensory input from the muscles, skin and tendons and interprets the information, creating a sense of where your body is positioned. This is how you know your foot is flat and ready to take your weight when you step, without needing to look at it. You may not have heard of proprioception before, but it is vital to keep you from falling and can be improved.

How can I test my balance?

Your physiotherapist is able to assess your balance more extensively, however here are a few quick tests you can do at home to see if your balance can be improved.

Stand with two feet together and close your eyes.

Try again, this time standing on one foot. Close your eyes only once you have found a steady posture with your eyes open.

To increase difficulty, stand on an uneven surface, like a pillow on the floor.

Aim to balance for at least 30 seconds in each of these postures.

If you can’t, have a chat with Matthew West our physiotherapist at Cumberland Physiotherapy Parramatta and see if your balance can be improved. They will be able to offer you some practical tips on how to reduce falls and injuries.

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What is Physiotherapy?

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Many people know the value that physiotherapy brings to their life and their physiotherapist has been with them through the highs and lows of injury and recovery throughout their life. However, for those who have never been to see a physiotherapist before, there can be a question mark over exactly what it is that physiotherapists do.

What is it that physiotherapists do?

The answer is tricky because physiotherapists do so much. We might be described as pain management experts, as we work to reduce the pain of our patients, from those who have suffered a new injury, to those who have had pain for several years. We first identify the cause of the pain and then provide manual therapy techniques, education and management strategies to help our patients understand, manage and reduce their pain.

While pain is usually the first thing that brings patients to see a physiotherapist, this pain has often caused patients to give up activities that they love and can even be getting in the way of everyday tasks.

By identifying the cause of your symptoms, we can help to get you back to full function. Physiotherapists are able to do this for people at all activity levels, including elite athletes and those dealing with serious disabilities.

In fact, physiotherapists have a role to play at practically every stage of life. We can assess infants to monitor their motor skills development and as they grow we help them deal with the pains and vulnerabilities of a growing body. Among other things, we can help to prevent injuries, improve pelvic floor dysfunction and work to prevent falls in the elderly.

A complex range of tools to help you recover.

Physiotherapists such as Matthew West from Cumberland Physio Parramatta offer a range of treatments, from self-management strategies, stretches, manual therapies, dry needling, exercises and massage.

A huge part of recovering from pain and injury comes from understanding what is happening and how to best manage these issues. Rather than create a dependency on their therapist, we aim to empower our patients to improve their health independently as much as possible.

A physiotherapist’s primary goal is to improve your quality of life and remove any barriers to full participation, whether these barriers are due to pain, weakness or stiffness.

None of the information in this article is a replacement for proper medical advice. Come and see our physiotherapist Matthew West at Cumberland Physiotherapy Parramatta for advice and treatment to get back to your best self.

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Tips For Successful New Years Resolutions

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Cumberland Physiotherapy Parramatta:

The start of the new year is an exciting time, where many of us feel inspired to set goals with the aim of improving our health, finances, and overall wellbeing. Many of us have tried to set goals before and found that, even with the best intentions, the newfound enthusiasm doesn’t last long and we end up back in old habits.

Here are a few tips to help you keep your New Year’s resolutions for longer and reach the goals you want to set for yourself.

Start before the new year

Many of us put off setting goals until New Years, especially with Christmas and New Years Parties making healthy living seem a little more out of reach. However, starting your resolutions earlier can actually be a great idea. This means you already have momentum once the new year arrives and are ready to continue on. Another benefit to starting your goals early that they will encourage you to go a little lighter throughout the holidays.

Let go of ‘all-or-nothing’ thinking

The problem with many diets and exercise programs is that once you miss a day at the gym or have a day of extra food or drinks, it is seen as failure. This can lead to feeling like giving up altogether. Strict regimes are both unrealistic and unhealthy, and don’t leave much room for fun or flexibility.

Track your progress

One of the best ways to stick to a new routine is to keep track of how often you show up. Start a checklist and tick off every day you stick to your new routine. It is often said that it takes 21 days for a new habit to form, which means that if you can keep it up for just 21 days, you’ve done most of the hard work.

Get your niggles checked out

Nothing will stop a new exercise program faster than pain or injury. Unfortunately, small niggles often become more problematic when you start asking more from your body. Pop in to see your physio for advice on how to avoid injuries if you are taking up a new sport, and get those small aches and pains sorted early.

Ask our physio Matthew West at Parramatta for more tips on how to plan and stick to your New Years Goals. Happy New Year from our team!

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Tips For Avoiding Injuries While Exercising

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Cumberland Physiotherapy Parramatta:

Being active is one the most important aspects of a healthy lifestyle and there are many different ways to get your heart rate up. No matter what your choice of activity is, there is always some risk of injury. In this article, we have listed some tips from our physiotherapist Matthew West at Parramatta to help you prevent accidents and injuries.

1. Choose the right footwear

The correct footwear can go a long way in protecting your feet and ankles from injury and can even prevent serious accidents such as falls. Every activity places different demands on your body and tailoring your footwear to suit these stressors is a great strategy for preventing injuries. For example, basketball players often wear shoes with support that extends above the ankles to help protect against ankle sprains, while hikers require thick and supportive soles to cushion and protect their feet. Wearing shoes that are too large or have poor grip can lead to slips and falls, particularly when exercising in the outdoors. Your physiotherapist can guide you with the correct choice of footwear for your chosen activity.

2. Pace yourself

When you start to see improvements in your fitness and strength, it can be tempting to push your limits to see just how far you can go. The danger in this is that often your tissues are still adapting to the increased demands of your new exercise regime. Increasing your weights, training time or running distances by too much, too soon can lead to major setbacks. Give your body time to adjust and progress in a slow and steady manner.

3. Check your form and posture

Checking your posture in the middle of a workout is probably the last thing on your mind, however poor form is a leading cause of injury in athletes. Lifting heavy weights when your spine is not in its optimal position causes many low back injuries. Taking a second to check your posture before starting a lift is highly recommended.

4. Seek professional advice

Coaches and trainers are able to help you spot vulnerabilities and share their knowledge, helping you get the most out of your chosen activity. Often it is easier to prevent bad habits from forming than it is to break them once they are already in place. Invest in the advice of an expert, they can help you to avoid injuries as well as reach your peak performance.

Our physiotherapist Matthew West at Parramatta is able to identify weakness in your training technique, biomechanical vulnerabilities, tight and/or weak muscles and can help guide you through recovery if an injury does occur. However, whenever possible, prevention of injuries is always preferable to treatment.

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.

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Four Surprising Causes Of Neck Pain at Cumberland Physiotherapy Parramatta

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If you are experiencing regular neck pain that just won’t go away, it’s possible that parts of your daily
routine are contributing without you realising. Here are a few common everyday activities that might be
making your neck pain worse.

Your sleeping position

It’s easy to underestimate the impact your sleeping position has however, spending hours in one
position will undoubtedly have an effect on your body. Pillows that are too high or too flat can mean
your cervical joints are sitting at the end of their range in too much flexion or extension. Similarly,
sleeping on your stomach often means your thoracic spine is locked into extension and your neck is fully rotated. In simpler terms, this means your joints are under more stress than necessary. Ideal sleeping posture allows your spine to maintain it’s natural curves.

Your daily commute

Many of us make sure our work stations are ergonomically set up to reduce stress and strain
throughout the day. Few of us take the same consideration when it comes to driving. In fact, the set up
of your car can be just as important as your work-desk, particularly if you are driving more than 30
minutes everyday. The correct setup in your car can mean you use less effort to drive and turn your
head less often to check traffic.
Ensuring that your steering wheel, seat and mirrors are set up correctly could make a difference to your
posture and even perhaps reduce neck pain and headaches. If you find that driving is still affecting your
pain after making these changes, try catching public transport or riding a bike on alternative days.

Your downtime

Many of us unwind by watching TV or our laptops at the end of the day. Your position during this time
can be something you give little thought to however, looking up to view a screen mounted on a wall or
looking down at a small screen or laptop can put pressure on the upper structures of the neck. Take a
few minutes to consider what posture you’re sitting in before settling down to binge-watch a series and
see if you can either lower the height of your screen or raise it slightly so your neck can be in a more
neutral position.

Your exercise routine

Any activity that requires sustained positions or repetitive neck movements can contribute to neck pain.
Cyclists can be stuck in neck extension while looking ahead and breast stroke swimmers can also have
excess neck extension. Freestyle swimmers with reduced thoracic or neck rotation can have difficulty
achieving rotation when breathing which can cause pain and discomfort over time.

Your physiotherapist Matthew West at Cumberland Physio Parramatta is able to identify any daily habits or activities that might be contributing to your neck pain.

Come and see us for an appointment to see how we can help.

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    Anterior Ankle Impingement at Cumberland Physiotherapy Parramatta

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    What is it?

    Anterior ankle impingement, also known as anterior impingement syndrome, is a musculoskeletal
    condition where repetitive forces compress and damage the tissues at the front of the ankle, causing
    pain and stiffness. It is a common injury that can affect people of all ages; however, it is usually seen in
    athletes of sports involving repetitive or forceful upward movements of the ankle, such as sprinting,
    landing from long jump, and uphill or downhill running.


    What are the symptoms?

    Pain at the front of the ankle is the primary symptom of anterior ankle impingement. This can be felt as
    an intense, sharp pain occurring with ankle movements or a dull ache at the front of the ankle following
    periods of exercise. Pain can also be felt when putting weight through the ankle while standing, walking,
    or running. Night-time aching, stiffness, swelling, and reduced ankle flexibility are also common
    symptoms of anterior ankle impingement.

    How does it happen?

    Anterior ankle impingement is caused by traumatic or repetitive compression to the structures at the
    front of the ankle as the tibia and talus move towards each other during ankle movements. The tissues
    that are affected become damaged and inflamed, causing the pain typical of ankle impingement.
    Chronic inflammation can lead to further stiffness, exacerbating the impingement process.
    The most common risk factor for ankle impingement is a previous ankle sprain that was not adequately
    rehabilitated, as this can result in a stiff or unstable ankle. Another cause of impingement is the growth
    of small osteophytes or bony spurs around the ankle joint that press against the nearby soft tissues.
    These can be due to osteoarthritis or may grow as a reaction to impingement itself. Training errors,
    muscle tightness, unsupportive footwear, and a hypermobile ankle have also been shown to be risk
    factors for anterior ankle impingement.

    How can physiotherapy at Cumberland Physio Parramatta help?

    Depending on the cause, mild cases of anterior ankle impingement usually recover in one to two weeks
    with rest and physiotherapy intervention. For more severe impingement, the ankle may require up to
    six weeks of rest and rehabilitation to recover. In rare cases, surgical intervention will be required to
    remove any physical causes of impingement, such as osteophytes, to restore impingement-free
    movement of the ankle. Your physiotherapist Matthew West at Parramatta will first identify the cause of your ankle impingement and help you choose the best course of action to reduce your symptoms. They are able to advise you on the appropriate amount of rest and provide stretches and exercises to restore strength and flexibility to the ankle.

    Mobilisation techniques and range of motion exercises can also reduce stiffness of the ankle, restoring
    normal joint movement. Balance and proprioception exercises are included to prevent further ankle
    injury. Balance exercises challenge the way your body reacts to outside forces. With this, your balance
    will be improved, and you’ll have a more stable ankle.

    Ideally, physiotherapy treatment is the first step before considering surgery. If surgery is required, your
    physiotherapist can help you make a full recovery with a post-surgical rehabilitation program.

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