Effective Physiotherapy: The Key to Knee Pain Relief

Knee pain is commonplace in the country, as it one of the leading causes of pain among Australians who suffer from chronic pain.

This condition restricts movement, negatively impacts muscle control in the affected leg, and reduces the endurance and strength of knee muscles and its surrounding muscle region.

What are the causes of knee pain?

One of the most common medical condition that affects the knee is osteoarthritis. Almost 1.9 million Australians are diagnosed with this condition and suffer from knee pain.

Osteoarthritis is caused by the degeneration of the knee cartilage resulting in inflammation, pain, and swelling.

Other causes of knee pain are excessive weight, ageing, sports-related injuries, dislocation, fracture, repetitive-motion injuries, and underlying infections.

If you are suffering from excruciating knee pain on a regular basis, it is of utmost importance to look for a pain management plan that will work for you.

What are the symptoms of knee pain?

Ligament tear – ligaments are fibres that provide support and stability to the knees. When ligaments are overworked or stretched to their limits, this can result in permanent damage, pain, swelling, joint weakness and instability.

Cartilage tear – cartilage in the knees functions as shock absorber. They can suffer mild to severe damages as a result of natural wear and tear.

Knee-cap pain – this is characterised by the abnormal movement of the patella due to muscle imbalance, shallow grooves in the femur, tightness of soft tissues, and feet pronation. Pain increases gradually over time and feels worse when performing activities that involve knee bending. 

How do you treat knee pain?

Some of the most common management and treatment interventions for knee pain are as follows:


One of the most popular treatments for knee pain is pain killer administration. Medications offer fast-acting pain relief and is a good way to manage acute knee pain and related symptoms. Prescription medication are usually provided to treat the underlying cause of knee pain.


In the case of chronic knee pain or serious wear and tear of joints, your doctor may prescribe knee replacement surgery or knee correction surgery.


The administration of corticosteroid injections alleviates the pain of inflamed knees. Other injection treatments to manage chronic knee pain are hyaluronic acid supplements and arthrocentesis.


Physiotherapy is an effective means of relieving knee pain. A reliable physio in Werribee area can help you manage knee pain at home, too.

The main objective of physiotherapy is to provide you with an effective treatment strategy in dealing with knee pain and related injuries in the long run.

Your physiotherapist will give you exercises and treatment methodologies that will contribute to healing and improvement of your condition hence less pain as time goes by.

Some treatment methods for knee pain are as follows:

  • Manual Therapy – this includes manipulation and massage of knee muscles
  • Ultrasound – physiotherapists will use sound waves to reduce muscle spasms and pain.
  • Electrical Stimulation – utilises mild electrical current to manage pain.

Physiotherapists may also recommend using heat and cold application to treat pain and inflammation. You will be given step-by-step instruction on how to use these techniques properly and safely at home.

The core of physiotherapy-based treatment for knee pain always includes exercise. Exercise may include core workouts, strength building movements, stretching, and walking.

Proper exercises that are customised based on your needs is a highly effective means of strengthening your muscles which in turn helps you to manage knee pain.

Increased comfort while exercising will lead to a more active lifestyle, which can help reduce knee pain all together. Physiotherapists provide comprehensive instructions and recommendations, so you can do all these exercises with utmost efficiency and safety in mind.

In severe cases, your physiotherapist may order you to wear knee braces that aids in mobility while reducing pain levels.

When looking for a physiotherapist that can help in managing your knee pain, I personally recommend looking for one that boasts expertise and experience in knee pain treatment and management.

It’s also important to check and verify if a physiotherapist is trained and licensed before obtaining his or her services. To get the best results, always do your due diligence and research for top-rated and reliable physio in Werribee area.

5 Benefits of Professional Office Cleaning Services

An average employee spends almost half of his waking hours at work. Having a clean and neat office is, therefore, a necessity than a luxury.

While employers have an internal staff to sweep and wipe the surfaces, I learned from experience to commission the help of a professional cleaning provider to thoroughly clean the nooks and crannies of the building.

The benefits of having a clean, organized office far outweighs the costs. Let me share 5 ultimate reasons why you should invest in wiping and mopping the floors to perfection:

Increased Work Productivity

A clean space equals a clean mind. Studies found that freeing the environment from clutter leads to increased work productivity.

Have you ever tried working in a messy desk? Then you know best how difficult it is to concentrate with too many obstructions.

Your attention is limited. With too many unnecessary stimuli competing for your attention, your productivity naturally decreases.

So when I can’t find time to remove those stubborn wall and carpet stains, I hire a professional cleaner.

They may appear harmless and irrelevant but these eyesores unconsciously pull down my drive.

Positive Company Culture

The benefits of having a clean work environment do not stop at the tangible results (i.e., productivity and revenue).

With a nice workspace also comes a nicer company culture. Don’t you just love to dress up and talk to clients confidently when your meeting rooms are equally clean, attractive, and fresh?

If the walls are painted with happy colors and the furniture pieces are sparkling with confidence, the employees are likely to exude the same vibe.

Again, these less-tangible benefits happen at the subconscious level. Everything is a play of perception.

Reduced Risk of Disease Contamination

Communicable diseases easily spread within closed spaces. My seatmate came to work with the first signs of flu, then I experienced the same symptoms just after a few days at work.

Having open spaces is great, but this doesn’t guarantee complete health safety at all.

A regular thorough professional cleaning of spaces, however, can help reduce the risk of spreading viruses.

Besides the usual vacuuming and dusting, professional office cleaning services can include sanitizing tools (e.g., computers, phones, pantry equipment, projectors), furniture (e.g., door knobs, counter tops), and other items (e.g., faucets, windows).

These preventive measures are necessary in crowded offices like mine.

Better Brand Image

You are what you wear and you are where you work. An insurance agent who brings a client to a messy, smelly office space will likely to receive a bad first impression.

The same thing happens during employment interviews. I likely perceive a company backward and poorly managed if its building is dusty, worn-out, and disorganized.

First impressions matter. In the business world, the design and cleanliness of your interiors are like what clothes are to a person.

They define the brand image. So if you’re keen to improve brand equity and revenue, don’t cut the budget for cleaning.

A clean office goes a long in silently marketing your brand to the public – tried and tested myself.

Increased Long-term Savings

Employers often overlook cleaning and organizing their offices and focus their efforts more on generating sales.

I know some employers who would totally disregard hiring cleaners, thinking that doing so eats up the operational costs.

It’s perfectly understandable to be minding the cash flow but neglecting cleaning can potentially damage the precious the movement of money one day.

For instance, one can prevent carpets from being severely stained and save cabinets from deep-seated dirt with regular cleaning.

While most cleaning providers offer a range of budget-friendly prices, the cost of deep cleaning is far higher than ordinary cleaning.

Not to mention, you may have to spend on repair or replacement costs if the damage is too much.

Prevention is always better than cure. Thus you should allot a reasonable budget for cleaning.

If you wish to hire an internal housekeeper on a part-time basis, it’s perfectly fine. But I find hiring professional cleaners occasionally is a good, strategic investment.

5 Things You Need to Consider When Buying a Mini Trampoline in Australia

Mini trampolines are nothing new. Sure, they have their origins from the full-sized trampolines that some of us may have in our backyards. What I am quite excited about is the growing popularity of portable rebounders. An officemate of mine bought one last week.

A friend is also contemplating on buying her own mini trampoline. The thing is, mini trampolines can be a safer and more fun way to burn calories while also enhancing core stability and joint flexibility.

But then, everything depends on whether you get the right mini trampoline or not. Hence, I decided to share with you the 5 things that you have to think about when deciding on the best mini trampoline to buy in Australia. Here they are:

1. Durability and Size of the Trampoline Mat

It matters a lot that the trampoline’s surface comes with a strong and durable material. Remember, this is the surface that will take most of your weight. As such, it is important to check out the material used in the mini trampoline’s construction. Inexpensive ones often use canvas or some other similar material.

There are also those that use polypropylene and other more advanced and stronger materials. The diameter of the mat also matters. If you don’t have the luxury of space at home, then you may need a smaller diameter. If space is not an issue, then get a larger size. You will be able to bounce more and execute more exercises on a larger surface area.

2. Sturdiness of the Frame

While the material construction of the trampoline mat matters a lot, do not forget to assess the quality of the frame, too. This is the structure that supports the mat. In a way, it is the skeleton of the mini trampoline. You would want it to be strong.

Always go for high-gauge steel frame instead of plastic or some other material. Make sure that the steel is thick. Also consider the rebounder’s user weight capacity. It will give you an idea of how strong the system is.

3. Material Used in Generating Bounce

It should be obvious that having a trampoline mat and frame are enough to let you bounce high up into the air. There must be a mechanism that attaches the mat to the frame. The same mechanism is also what gives the trampoline its bouncy action.

If you want to bounce high, go for mini trampolines with steel springs. However, be mindful that they are stiffer than other systems. As such, you may feel a bit of pressure on the knees as you land on the mat. Other rebounders come with bungee cord-like resistance bands. They are friendly to the joints but may not offer you a high bounce.

4. Additional Features

There are mini trampolines that come with stability bars. These are perfect for keeping you safe against accidental falls. Some also come with a frame cover, bridging the gap between the mat and the frame.

This feature also improves safety while protecting the spring mechanism. One feature you may want to consider is a mini trampoline’s foldable design. This means you can pack it and bring it with you wherever you go.

5. Price

Entry-level mini trampolines often come with a price tag below A$100. High-end rebounders, meanwhile, are those priced at A$400 and upwards. Expect the materials, construction, and features to vary depending on the price range. However, there are mini trampolines that can offer you exceptional value.

Picking the best mini trampoline in Australia to buy should not be very difficult, as my colleagues and friends have shown. By considering these 5 things, you can also bring home the right rebounder for you.