Tag: #PhysioParramatta

Proprioception and Balance at Cumberland Physiotherapy Parramatta

Posted on

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.

Book Online Now

What is Physiotherapy?

Posted on

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.

Book Online Now

Tips For Successful New Years Resolutions

Posted on

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!

Book Online Now

Tips For Avoiding Injuries While Exercising

Posted on

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.

Book Online Now

Four Surprising Causes Of Neck Pain at Cumberland Physiotherapy Parramatta

Posted on
Book Online Now

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.

Book Online Now

    Anterior Ankle Impingement at Cumberland Physiotherapy Parramatta

    Posted on
    Book Online Now

    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.

    Book Online Now


    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.

    Can Physio Help Plantar Fasciitis and Heel Pain at Cumberland Physiotherapy Parramatta?

    Posted on
    Book Online Now

    Physiotherapy at Cumberland Physio Parramatta CAN help plantar fasciitis, and for many people it’s one of the most effective non-surgical treatments.

    Plantar fasciitis is one of the most common causes of heel pain. It happens when the plantar fascia—a thick band of tissue that runs along the bottom of your foot from your heel to your toes—becomes irritated, inflamed, or overstressed.

    Typical symptoms of Plantar Fasciitis

    • Sharp or stabbing heel pain, especially with the first steps in the morning or after sitting
    • Pain that improves as you move around but may return after long periods of standing or activity
    • Tenderness along the arch or heel

    Common causes of Plantar Fasciitis

    • Overuse from running, long walks, or standing for long periods
    • Tight calf muscles or Achilles tendon
    • Flat feet or high arches
    • Poor footwear with little arch support
    • Sudden increase in physical activity

    How physio helps at Cumberland Physiotherapy Parramatta:

    Our Parramatta Physio Matthew West can:

    • Reduce pain and inflammation using manual therapy, massage, ice/heat, or modalities like ultrasound.
    • Improve flexibility by stretching the plantar fascia and calf muscles (tight calves often contribute to PF).
    • Strengthen foot and lower-leg muscles to support the arch and reduce strain on the fascia.
    • Correct biomechanical issues such as poor foot mechanics, overpronation, or gait problems.
    • Advise on footwear and orthotics, load management, and activity modification.
    • Provide taping techniques, such as low-dye taping, which can relieve stress on the plantar fascia.

    Common physio treatments at Cumberland Physiotherapy Parramatta for plantar fasciitis:

    • Calf and plantar fascia stretching
    • Foot intrinsic muscle strengthening (e.g., towel scrunches, marble pickups)
    • Manual soft-tissue therapy
    • Night splints or taping
    • Gait and posture assessment

    When to see Matthew West, our Parramatta physio:

    • Pain in the heel first thing in the morning
    • Symptoms lasting more than 2–3 weeks
    • Pain with walking, running, or standing
    • Recurrent episodes of heel pain
    Book Online Now

    Physiotherapy for Ankle Instability at Cumberland Physio Parramatta

    Posted on
    Book Online Now

    Physiotherapy for ankle instability at Cumberland Physio Parramatta focuses on restoring strength, balance, proprioception (joint position awareness), and functional control after ankle sprains or chronic instability.

    Here is a structured overview:

    Assessment at Cumberland Physio Parramatta

    Before starting exercises, our Parramatta physiotherapist Matthew West will evaluate:

    • History of ankle sprains or “giving way” episodes
    • Range of motion (ROM)
    • Ligament stability (anterior drawer test, talar tilt test)
    • Muscle strength and balance
    • Gait and functional movements (e.g., single-leg stance)

    Rehabilitation Phases at Cumberland Physio Parramatta

    Phase 1: Acute Phase (0–1 week post-injury or pain flare-up)

    Goals: Reduce pain, swelling, and protect the ankle.

    • Rest, Ice, Compression, Elevation (RICE)
    • Pain-free ROM exercises:
      • Alphabet writing with toes
      • Gentle ankle circles
    • Isometric exercises:
      • Push foot gently against immovable object (in all directions)

    Phase 2: Subacute Phase (1–3 weeks)

    Goals: Restore mobility, begin strengthening.

    • Active ROM: Plantarflexion, dorsiflexion, inversion, eversion (within pain-free limits)
    • Theraband strengthening:
      • Resistance band ankle eversion/inversion
      • Dorsiflexion and plantarflexion
    • Weight-bearing exercises:
      • Heel raises
      • Mini-squats

    Phase 3: Proprioception and Balance (3–6 weeks)

    Goals: Improve joint control and prevent re-injury.

    • Balance exercises:
      • Single-leg stance (progress to eyes closed or on unstable surface)
      • Use wobble board/BOSU ball
    • Dynamic control:
      • Step-ups
      • Lunges
      • Side-stepping with resistance band

    Phase 4: Functional and Sport-Specific Training (6+ weeks)

    Goals: Return to full activity safely.

    • Agility drills:
      • Ladder drills
      • Hopping and skipping patterns
      • Zig-zag runs
    • Plyometrics:
      • Box jumps
      • Single-leg hops
    • Sport-specific drills: mimic cutting, turning, or landing movements

    Additional Treatments at Cumberland Physio Parramatta

    • Manual therapy: Joint mobilisations to restore ankle dorsiflexion
    • Taping or bracing: To improve proprioception and support during activity
    • Footwear advice: Proper shoes with lateral support or orthotics if needed

    Prevention of Re-Injury at Cumberland Physio Parramatta

    • Continue balance and strengthening exercises long-term
    • Warm up properly before sport
    • Avoid uneven surfaces until confident
    • Use ankle brace if instability persists

    Book to see our Parramatta Physio Matthew West at Cumberland Physiotherapy to begin your rehabilitation plan.

    Book Online Now

    Learn Why Joints Become Stiff: Cumberland Physiotherapy Parramatta

    Posted on

    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.

    Book Online Now

    Focus on Stress Fractures at Cumberland Physiotherapy Parramatta

    Posted on

    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.

    Book Online Now