As we come out of Stage 4 restrictions, Physioworks Health Group can now offer more physiotherapy and allied health services to our community.

As of Monday 28th September, the services that we can offer in-clinic are extending!

Whilst we are not back to full service & normal operation as yet, this is the first step, in line with Victorian Government legislation.

Please refer to Physioworks Health Group COVID-19 Step 2 Roadmap Service Availability Update for more information; or contact your preferred clinic for bookings, or you if have any other questions about in-clinic service availability.

Leading Specialist Musculoskeletal Physiotherapist Andrew Dalwood (FACP) has over 25 years’ experience in Industrial Physiotherapy, consulting to large, multinational companies and Victorian Government Departments to reduce injury frequency & improve workplace injury management, As part of Physioworks Health Group Online Office & Home Ergonomic Assessments Andrew provides advice on correct desk set-up for the home & office. Could a standing desk be a good solution?

Standing desks, or desk converts/risers on desk to allow for standing positons, have gained a lot of attention over the last few years. Standing desks have become a popular addition or request in many workplaces.

There are multiple theories and points of view as to why standing desks are becoming of a requested addition to the workplace, including:

• The sedentary nature of sitting based jobs can be overcome with the addition of increased periods of standing across the day.
• It allows for regular change in posture from the sitting to standing position easing the stress on the back and generally the body.
• Some workers have purported losing weight and increased calorie burn.

However, is important to understand that standing desks are not appropriate for everyone.

There are certainly risks associated with prolonged standing, as well as prolonged sitting. Some of the risks from excessive standing have been well known for years, relating back to soldiers on guard duty developing postural hypotension and fainting, to factory workers developing issues with back, hips, knees, ankles and varicose veins.

So we must take the standing desk trend with caution. Any implementation of standing desks must take into account:

• The risks of aggravation of pre-existing complaints (e.g plantar fasciitis, ankle/knee/hip osteoarthritis, certain back conditions like stenosis, spondylolithesis)
• Other health conditions that preclude a person from prolonged standing? (e.g vascular conditions of the lower limbs/balance disorders)
• Standing desks are unlikely to have any benefit on neck, wrist or shoulder issues, as discomfort in these areas are more related to screen height and keyboard or mouse use.
• Just like sitting in a poor posture, you can definitely stand in a poor posture, placing increase stress on the feet, knees, hips and back, which can lead to the development of new complaints.

While it is known that standing can certainly be useful for some back complaints, it is just as important to work out how much standing is good and how much isn’t so good. Therefore, I have a few rules when trialling a standing desk unit:

1/. Are you medically suited to standing?

2/. What is your current standing tolerance (eg at a party or in a queue- can you stand for at least 15-20 minutes)

3/. What is your walking tolerance?

Can you walk at least for 15- 20 minutes. (This gives an indication your muscles are adequate enough to support you for an appropriate time in standing for the change to be of any use).

4/. You need to wear correct footwear, solid shoes with socks and no high heels.

5/. You need to stand well, feet equally apart, with the weight equally spread, soft/slightly bent knees and no hang standing (i.e all your weight on one leg)

6/. You need to slowly build up the time spent at standing desk over weeks.

• It is important to do it in small chunks initially of 20-30 minutes X 2 times a day for the first week; then increasing to 20-30 minutes up to 4-5 times a day.
• It must be pain free.
• Over doing it, going too fast, is no different to overtraining in sport. The body tissues need to adapt and have time to do so, to prevent injury.

So the standing desk can play an important role, and offer some health benefits, but it must be remembered that it is movement that the body craves as well.

You need to look for opportunities for movement to help ensure good health. You can implement simple  but effective changes to find movement in your work day including standing in meetings, standing for calls, walking to the printer, standing/walking at lunchtime rather than more sitting, and doing some pre and/or post work walking.

Need an Online Office & Home Ergonomic Assessment with Physioworks? Learn more here

Looking for an Ergonomic Home & Office Solution: Ask at Desk for Backs.

 

Leading Specialist Musculoskeletal Physiotherapist Andrew Dalwood (FACP) has over 25 years’ experience in Industrial Physiotherapy, consulting to large, multinational companies & Victorian Government Departments to reduce injury frequency & improve workplace injury management, As part of Physioworks Health Group Online Office & Home Ergonomic Assessments Andrew provides advice on correct desk set-up for the home & office. But how important is the chair in the desk set-up?

The body is designed to move, however with the increase use of computers over the last couple of decades we have seen an increase in the sedentary time workers/students now endure.

Excessive “seated screen time” has led to an increase in the occurrence in workers & students who complain of neck, shoulder, back pain and visual disturbance, with around 50% of people reporting one of these complaints. With ongoing research in this area we have seen over time that people can adopt a variety of non-ideal postures. It is these non-ideal postures that may be a factor in the development of this discomfort (see photos below).

The unsupported/front sitter can lead to low back discomfort due to excessive muscular work, whilst the slump sitter not enough activity leading to stretch on body discal tissues. Both would benefit from a more supportive chair to allow for better alignment and support.

Researchers have investigated the length of time people can maintain what is thought to be an ideal posture. They found this can vary between 12-15 minutes on an unsupported chair (chair with no back rest), less when distracted.

Supportive chairs which can be adapted to suit the individual can best assist in maintaining the ideal position. The more adjustable options the chair has the greater likelihood that the chair can be suited to the individual. We must remember that no two bodies are the same, so logically no single chair will suit all.

Key things to consider when selecting a chair for the home desk or office include:

1/.The depth of the seat pan in relationship to your thigh length.

Ideally when sitting with your back in contact with the back rest there should be around 2-3 fingers width between the end of seat and back of your knees. If seat pan length is too long then you can’t adequately use the back rest effectively. If too short, it will not provide adequate sitting surface and support, both can lead to increased muscle work and tension.

2/. Back rest adjustment.

This ideally should be able to lift up and down and tilt back and forward to allow for the individual shape and contours.

3/. Height adjustable is essential to allow correct desk to chair ratio to be achieved.

4/. Five castor base to allow ease of movement and optimal stability.

5/. Additional features that may further enhance the ability to promote quality supported sitting include:

• seat pan tilt
• seat pan lengthening
• back rest contour adjustability (some come with an inflatable option)
• foam variation can become important with body mass variations
• Ensure the chair meets Australian standards

 

Remember, most importantly, the ideal office chair seat must be fitted to the individual.

Over many years, I have seen great office chairs not used well, or set up poorly. So correct set up, with a chair tailored for the individual is critical.

Another significant factor is that movement is essential for the body tissues to function optimally. So regular breaks from sitting is essential. I recommend an hourly break of between 5-10 minutes; to change into another posture or movement to help prevent posture discomfort.

Related Articles:  Avoid Pain – Ask Physioworks about your Home Desk set-up

Need Physioworks to assist you with an Online Office & Home Ergonomic Assessment: Learn more here

Looking for an Ergonomic Home & Office Solution: Ask at Desk for Backs.

 

As a leading Specialist Musculoskeletal Physiotherapist, with over 25 years’ experience managing elite athletes in the AFL, Physioworks Health Group Director David Francis (FACP) recommends awareness in management of the calf muscle to help prevent injury when exercising.

The soleus is a powerful muscle in the back part of your lower leg – the calf – and it is critical to movement when walking or running.

In a series of one minute information videos, now available on Physioworks Health Group TV (You Tube), Specialist Musculoskeletal Physiotherapist David Francis discusses the calf, the importance of the soleus and demonstrates simple, practical techniques to help prevent calf injury. Click on the links below:

• Self-Massage of the Calf
• Stretching of the Calf
• Strengthening of the Calf.

As we come out of the isolation period, with return to sport and increased physical activity; and with summer fast approaching after this long layoff period of less activity, it is very important to manage your return to sport and/or everyday life activity.

Should you have a calf soreness or calf injury please consult your preferred Physioworks Health Group clinic for treatment.

APA Musculoskeletal Physiotherapist and APA Sports & Exercise Physiotherapist Paul Kemel has been appointed Course Coordinator for the new Physiotherapy course at Federation University Australia.

The new degree in physiotherapy will be delivered at the Churchill campus in Gippsland, to help address the region’s workforce needs. The four-year bachelor degree will commence in 2021 and include more than 1,000 hours of clinical placements.

Currently lecturing physiotherapy students at Federation University Berwick campus, Paul Kemel has been extensively involved in the development and design of the new physiotherapy program for the Gippsland campus, which will commence in 2021.

Paul also has a research component to his academic role, where he is currently investigating the effects of an online physical activity program during the COVID-19 pandemic.

APA Musculoskeletal Physiotherapist and APA Sports & Exercise Physiotherapist Paul Kemel continues to consult at Physioworks Health Group Cranbourne and Pakenham clinics

Click here for more information.

Exercise Physiology classes at Physioworks Health Group have continued during COVID19 restrictions via Physioworks Online Telehealth.

Supporting and maintaining each clients’ exercise program; and motivating all to keep moving and exercising has been paramount for the Physioworks Exercise Physiology team across the restriction period.

The Physioworks Exercise Physiology team – Megan Jepson, Dylan D’Souza and Sophie Gumley – have been conducting online group exercise classes & individual exercise session via TELEHEATH – with fun, interactive sessions – to ensure support for their clients’ mental & physical health and well-being.

Do you need help with your Exercise? Can we help motivate and support you?

Now is a great time to keep fit and exercise; just call your preferred Physioworks clinic.

And as reminder; most private health insurance companies are allowing you to claim Telehealth for Exercise Physiology consultations.

Physioworks Health Group supports the Australian Physiotherapy Association (APA) in raising awareness of the health & well-being of all tradies to help prevent injury at work.

As part of Tradies National Health Month, the APA present a series of injury prevention workplace health tips & advice, from stretching to good lifting technique.

Whether it’s getting a work mate to give you a hand, or reassessing how you to do a specific job, there are plenty of simple, effective ways for tradies to stay safe & injury free at work.

The physiotherapy team at Physioworks Health Group can provide further advice, and of course, when needed, can assist all tradies with the management & treatment of niggles, pain or injury to help keep you “on the tools”.

Call your preferred Physioworks clinic if we can provide you with any “tradie health” support.

 

Source: https://australian.physio/campaigns/tradies-national-health-month