How Exercise Physiology can help manage Type 2 diabetes

What is Type 2 diabetes?

Type 2 diabetes is a chronic condition, characterised by elevated fasting blood glucose levels due to the body's reduced ability to produce enough, or respond to, the hormone insulin. If left untreated, type 2 diabetes can cause regular hypoglycaemic attacks, potentially leading to nerve damage, blindness and amputation.

Type 2 diabetes is treated with oral medication and sometimes insulin injection therapy. However, lifestyle factors such as exercise and diet play a huge role in everyday management.
How can physical activity help?

Regular physical activity has been scientifically shown to improve the way the body responds to insulin, which, in turn, helps regulate blood glucose levels. It also increases glucose uptake by the muscles and can reduce the amount of insulin required to manage glucose levels in the blood.
Physical activity can also assist in the management of other common conditions associated with type 2 diabetes, such as cardiovascular disease, obesity, high blood pressure and high cholesterol.

So, what exercise should I be doing?

If you suffer from type 2 diabetes, it is recommended by the American College of Sports Medicine that you participate in regular cardiovascular, strength and flexibility exercise.
Cardiovascular exercise should be performed for 30 minutes (which can be broken into 10 minute blocks), at a moderate intensity, on at least 5 days/week. E.g. walking, bike riding or swimming.

Strength training should incorporate the major muscle groups and be performed on 2-3 days per week, with a day off in between training days.

Stretching should be performed every day, but especially after performing any physical activity, to ensure muscle and joint health.
It is important to firstly get the all clear from your GP to commence a physical activity program. Then, talk to an Exercise Physiologist who will design a program with you specific to your diabetes.

Your Exercise Physiologist will discuss with you any other condition or injuries you may be experiencing, and educate you on how to be safe during your physical activity program. For example, checking your blood glucose levels before, during and after exercise to ensure you are not at risk of hyper/hypoglycaemia, ensuring you have appropriate footwear to reduce risk of ulcers and neuropathies, and that you are carrying carbohydrates with you.

Your Exercise Physiologist will also advise on the appropriate times of day to be active and ensure that your program starts at a manageable level, so that's it is enjoyable and becomes a sustainable part of your every-day life. Your Exercise Physiologist will work with you, setting you up to achieve your longer-term goals.

To book an appointment with our Exercise Physiologist Olivia French phone us on 4957 2961 today.

Frozen shoulder (or adhesive capsulitis) is a common clinical condition. While it has been extensively discussed over the years, there is still little known about why it occurs.

It has been proposed that frozen shoulder will affect 8.2% of men and 10% of women of working age. Although most cases have no known cause, there does appear to be a correlation between frozen shoulder ,rotator cuff tears and post shoulder surgery. It also occurs in people with diabetes and thyroid dysfunction.

A person with frozen shoulder will often experience three distinct phases of the condition.

1. An initial 'freezing' phase pain as adhesions form in the shoulder capsule, reduced range of movement.
2. A relatively pain-free 'frozen' phase characterised by severe restriction of movement.
3. Finally a 'thawing' phase where movement returns.

Even though frozen shoulder is a self-limiting condition and the person will eventually recover, this process can take more than two years, resulting in significant reduction in function in the meantime.

A new trend in treatment combines physiotherapy, guided exercises and passive movement with 'hydrodilatation' where the joint capsule is injected with a saline/steroid compound to stretch and ultimately tear adhesions.
This treatment provides an alternative to invasive surgery, improving both function and pain.

Studies focused on physiotherapy and surgery have shown that completing physiotherapy exercises in the initial stage can help minimise the amount of movement lost. Surgery to 'release' the shoulder capsule has varied results in terms of both pain and function.
If you have recently been diagnosed with a frozen shoulder please call us to see how we can help you return to regular activities quicker!

For further information and physio treatment for Frozen Shoulder contact Newcastle Integrated Physiotherapy on (02) 4957 2961

 

 

 

 

 

 

 

 

 

 

You don't need to be an elite athlete to sustain a hamstring injury. It's one of the most common injuries in sports like football, soccer and basketball, which require a high level of power, agility and speed.  It's important to know how to best avoid injury as well as how to manage if you do sustain a strain.

Put simply, the hamstrings are a muscle group made up of three individual muscles, which perform slightly different roles. Crossing both the hip and knee joint, they provide strength in the hip and support the position of the knee when running.

The hamstrings have three jobs to do during a typical running cycle:

1. To decelerate the leg during the swing phase of running
2. To stabilise the knee and extend the hip during the support phase
3. To assist the calf muscles by pulling the knee into extension during take off

Tears often occur either during the swing phase where the hamstrings attempt to counteract the contraction of the quadriceps. If there isn't enough power generated by the gluteal muscles at the heel strike the hamstrings need to work harder and can become overloaded and tight, leading to a strain. This tightness can also lead to other issues such as lower back pain, SI (Sacroiliac) Joint pain and pressure under the kneecap.

The good news is, there are things you can do to help prevent injuries, which are well known but not as well performed:

Stretching is always is the best way to prepare for any form of rigorous exercise, but don't forget to take the time to stretch afterwards as well.
Warming up to increase body temperature will help your body get the most out of exercise and assist in avoiding injury.

Did you know that the posterior chain muscles (the lumbar extensors, glutes, hamstrings and calf) could have a huge impact on your sporting performance?

Tight hamstrings, recurrent muscle tears and lower back strains can all be signs of muscle imbalance within this group.

A physiotherapist will complete an assessment focusing on muscle strength, length, stability and muscle timing patterns to come up with a program specific to you, helping you get back on the field quicker and with fewer recurrences of your injuries.

Let us help you stay ahead of the game. Call us today for more information on how Sports Physiotherapy can help with your sporting performance or to book an appointment with our physiotherapists at Newcastle Integrated Physiotherapy on (02) 4957 2961

How's Your Running Form?

Running is quite often seen as a good way to get in shape, with little thought given to the proper form or biomechanics involved.

Recent studies have shown that as many as 79% of runners will suffer from a running related injury in any year. Therefore all runners should be aware of the ways in which poor form can contribute to these injuries.

Further research has shown that real time feedback through audio and visual cues can help a runner to improve common issues at the hips, knees and ankles and in turn reduce the likelihood of a running related injury.

If you're thinking about getting into running make an appointment now with one of our physiotherapists or exercise physiologists now for an assessment and recommendations.

Find out more about your running form and enhance your sporting performance with our sports physiotherapists at Newcastle Integrated Physiotherapy on (02) 4957 2961