Hub And Spoke Health - Home Physiotherapy in Melbourne

If you’re preparing for a total hip replacement, taking steps to strengthen and prepare your body can make a big difference in your recovery. It is important to be educated about what you can do pre surgery and immediately after to ensure the best outcomes for your hip replacement. Before Surgery: The Power of Prehab Prehabilitation (prehab) is all about building strength and mobility to support your new hip. Engaging in prehab exercises can improve muscle tone, flexibility, and circulation, helping you return to normal activities faster post-surgery. Focus on exercises that target your glutes, quads, and core, as these will stabilize your hip and make post-op movements easier. Practicing specific moves beforehand, like standing on one leg and gentle stretching, can also help you feel more confident after surgery. Starting this at least six weeks prior to surgery will be the best first step. Immediately Post-Surgery: What to Expect After surgery, you may feel stiff or sore around ...

Have you ever caught yourself binge-watching your favourite series or scrolling through social media for hours on end? While these moments may seem harmless, they could be putting your health at serious risk. What if the comfort of your couch was a ticking time bomb for your well-being? In today’s fast-paced, technology-driven world, many of us find ourselves leading increasingly sedentary lifestyles. With the rise of remote work and entertainment options beckoning us to stay indoors, sitting has become our go-to activity. Yet, behind this convenient façade lies a multitude of health concerns that are often overlooked. From increased risk of chronic diseases to mental health challenges, the consequences of minimal movement can be profound. Understanding the hidden dangers of a sedentary lifestyle is crucial for your overall well-being. It’s not just about weight gain; it’s about recognising how a lack of physical activity can disrupt your health in various ways.    7 hidde...

Walking aids are useful tools that can be used to enhance mobility, independence and safety. There can be various reasons why one might consider using a walking aid, including injuries, balance issues or other medical conditions. Here are key factors to consider when choosing the right kind of walking aid for yourself: 1. Type of mobility issue There may be various factors that can impact a person’s mobility where they may require a walking aid. Some issues that people may face include balance issues, feeling of unsteadiness, a history of falls, fatigue, and pain or discomfort when walking. These can also be related to specific conditions such as painful arthritic changes, neurological conditions such as stroke or Parkinson’s disease, or acute injuries such as a sprained ankle or bone fractures. 2. Level of support needed These are the most common walking aids and why you might choose them: Walking sticks/canes : these help provide a slightly larger base of support if you feel ...

What happened to RICE? We have all sat through first aid courses. You know the ones – an overly excited first aid course educator, not many people asking questions, everyone there pretty much to tick a box. You get through the CPR section, into lacerations and asthma attacks. Just when the end is nigh you get to the sprains and strains section. On the board goes the slide about RICE or RICER: Rest Ice Compression Elevation /Refer on You learn to compress the injury, ice it and off load it. This acronym has had really good utility for about 40 years since it was coined , the only issue is the educators and researchers who came up with it have since retracted it due to updated research. This new information revolves mainly around the icing component and its effect on healing.   To Ice or not to ice Ice initially was seen as a method of reducing the inflammation and swelling around the injured area. This is true, it does do that, however, in our more updated understandi...

Have you ever considered how crucial your shoulder stabilisers are to your overall fitness and daily life? You might be focusing on building brawn with chest presses and overhead lifts, but what about the unsung heroes that hold it all together? The shoulders are one of the most mobile and versatile joints in our bodies, enabling a wide range of motions vital for various activities, from lifting weights at the gym to reaching for items on a high shelf. Yet, in the race to build impressive muscle, strengthening the stabilisers often takes a backseat. This oversight can lead to imbalances, discomfort, and even injuries. Understanding the importance of strengthening your shoulder stabilisers is essential for enhancing your athletic performance and maintaining overall shoulder health. Without a solid foundation of stability, all those hard-earned gains can be at risk.   What is scapular stability? Shoulder stability refers to the ability of the shoulder joint to maintain its prope...

Cycling is a dynamic and stimulating activity many enjoy for recreation, fitness, or competition. However, the joy of cycling can quickly turn into discomfort or even pain if your bike isn’t properly fitted. As a physiotherapist, I often see how a correct bike fit significantly impacts your overall experience and health. From optimising posture and preventing pain to ensuring long-term comfort and bike longevity, the right bike fit is crucial. In this blog post, we’ll delve into why bike fit matters, how a physiotherapist assesses and treats common injuries related to poor bike fitting, and the exercises you can perform to prevent cycling-related injuries. The Importance of Bike Fit 1. Enhancing Posture and Comfort A proper bike fit aligns your body with the bike in a way that promotes optimal posture. When your bike is correctly fitted, it supports your body’s natural alignment, reducing strain on muscles and joints. Proper posture while cycling means you can maintain a more aerod...

Greater Trochanteric Pain Syndrome (GTPS) is a very common condition that is said to affect approximately 10-25% of people over the course of their lifetime. In this blog we will talk a bit about the relevant anatomy to the area, some reasons why it comes on and ways to alleviate common symptoms. GTPS is a condition that is also known as hip bursitis or gluteal tendinopathy and is one of the leading causes of chronic hip pain. It is a condition that is felt on the outside of the hip and can be aggravated by both an increased load placed upon it – think increased walking, standing, or hill climbs – and also through compressive forces being applied to the structures that are implicated in the pain syndrome – think lying on your side or putting all of your weight onto one leg while standing. The most commonly affected population group are post-menopausal women. There are a myriad of reasons for this including hormonal changes during menopause affecting tendon strength and repair, and th...