Form + Function Blog

With most of us working from home in a very different environment to what we’re used to, our bodies are facing very different types of stress. This can lead to severe back and neck pain which can result in the need for extensive treatment from a physiotherapist . As sports physiotherapy specialists, we know that prevention is better than a cure! Here are some tips from your physio in Richmond to prevent discomfort in your neck and back from becoming a real problem. Set Up Your Home Office Space Properly Working from home means you can lie on the couch with your laptop – but it doesn’t mean you should! Spending hours in unusual positions creates a lot of strain on your muscular and skeletal system, and is a sure-fire way to end up with back and neck pain that needs treatment from your physio in Richmond. Instead, physiotherapists recommend that you set up a small home office space that mimics what you’re used to at work. Sit at a desk or countertop that sits about 10cm higher than th...

As adults, we’re all aware that exercise is good for our physical and mental health – and sports physiotherapists know that our current lifestyles are a bit too sedentary for our own good. But this applies to our children too – and in some ways, it’s even more important for them than it is for us! Here’s some insight and guidelines from strength conditioning specialists at our physio in Richmond . Why Exercise is so Important for Children Exercise is important at every stage of childhood development, helping to build strong, healthy lungs, muscles and bones, helping to improve learning and mental skills development and helping kids make friends. Exercising regularly as a child also helps to build healthy habits for adult life, helping to fight diseases like heart disease, diabetes and obesity, and helping to prevent injuries that can send you to a sports physiotherapist. Exercise is also key to mental health and learning, helping children to manage stress, learn problem solving skill...

Whether you’re a casual runner only competing against yourself, a passionate competitor or a professional athlete, one goal all runners share is the desire to beat their personal best! But the last thing you want is to end up having to see an exercise physiotherapist to treat an injury due to overenthusiasm and pushing yourself too hard. Here are some tips to help you increase your speed safely and effectively, from your sports physio in Richmond specialising in strength conditioning . Tip #1: Run More Frequently As a sports physio in Richmond, we recommend you set an achievable goal for each week and structure your week so that you can add one or two extra runs to your schedule. This is especially effective for runners who only get out there one to three times a week. Remember to start slowly by adding on a single shorter, slow run and increasing your speed and distance incrementally over the weeks. You’ll quickly see your split time dropping and your endurance increasing. Ideally...

Whether you cycle on the road, on dirt tracks or in the gym, it’s important to set your bike saddle up correctly if you want to avoid injury and regular visits to your physiotherapist . According to sports physiotherapists, not only does it help you avoid injury, it also helps to ensure you get an effective workout. Here are some tips from your sports physio in Richmond. Getting The Correct Saddle Height The first method you can try is called the 109% method. Start with your saddle height by measuring your inseam (the length of the inside of your leg). Your saddle height should be 109% of your inseam measurement, so multiply your inseam measurement in centimetres by 1.09 to get the height you should adjust your saddle to. Another method is the Holmes method. The idea behind this is to achieve the 25-35-degree knee angle that sports physiotherapists recommend for cycling (if you have knee issues, aim for 25 degrees rather than 35 degrees). Use a mount to keep your bike stationary and s...

Stretching (or lack thereof) is one of the most commonly misunderstood and misused activities for most casual athletes, often leading you to a session with a sports injury specialist for some intensive sports physiotherapy . Here’s some useful information on the mechanics, techniques and best practices for stretching, from Form + Function Physio in Richmond . What Does Stretching Do? Stretching is a bit like flossing our teeth – we all know we should do it, but we’re not quite sure how it helps. The interesting thing is that what stretching does on a neural and muscular level isn’t very well known – we know it improves flexibility and range of movement, but we’re not quite sure how. Current thinking is that increases in flexibility are partly due to neural mediated effects of stretch tolerance, as well as histological effects on the muscles and tendons. Pretty technical, but the fact remains that it improves range of motion and flexibility when done right. It also helps relieve ten...

The short answer is yes! Seeking treatment from a physiotherapist is a great option if you have shoulder pain. Using rehabilitation physiotherapy techniques, your physio in Richmond can assist with shoulder pain from a number of different sources, including surgical recovery, sports injuries and more. What Types of Shoulder Pain Can be Treated by a Physiotherapist? Rotator cuff injury – There are four main muscles that form the rotator cuff, the group of muscles that stabilise the arm bone within the shoulder socket. A rotator cuff injury can happen any time you use your shoulder, especially in sport. It is characterised by a sharp pain when you move your arm, limiting shoulder movement. A physiotherapist can help the injured muscles heal while building the strength of the remaining rotator cuff muscles to help prevent this injury reoccurring and restore pain free movement. Shoulder impingement – Another common type of shoulder pain, impingement usually occurs when the arm bon...

Muscle spasms can be incredibly painful and debilitating – so what causes them and what can you do about them? Can a physiotherapist help treat or prevent them? Here’s some advice from an exercise physiotherapist specialising in all types of physiotherapy in Richmond. What is a Muscle Spasm? A muscle spasm is a sharp and involuntary contraction in a part or the whole of a muscle. This can be a single spasm that lasts several seconds or multiple, continuous spasms, and the different types of spasms include skeletal muscle spasms (also commonly called muscle cramps), angina (squeezing of the muscles in the chest around the heart) and seizures. We will be primary talking about skeletal muscle spasms. What Causes a Muscle Spasm? There are a number of triggers that exercise physiotherapists know are a cause for muscle spasms, including: Dehydration Strain from overexertion from sport or physical labour Low levels of calcium, potassium and magnesium Low electrolytes (often after stren...

There are lots of good reasons to get fit right now! The weather is cooler, it’s great for managing stress and supporting your mental and physical health, and with lots of people working from home, there’s more time than usual to get in a good daily workout. As exercise physiotherapists , we know that it’s important to start your fitness journey on the right foot to keep you on track and help prevent injuries and strains. Here is some advice to follow from your sports injury specialist at Form Function Physio in Richmond . Set an End Goal Think about why you want to start running, cycling or exercising – is it to lose weight? Is it to regain your fitness in a sport you love from your past? Whatever the reason, it’s good to set out an end goal for yourself that’s pretty specific, like losing 5kgs or being able to run a marathon when organised sports reopen. This is personal and motivational, and shouldn’t be about comparing yourself to anyone else. Break Down Your Goal into Managea...