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The complete guide to making a speedy recovery after a work injury | Blog | Maroubra Road Physiotherapy

The complete guide to making a speedy recovery after a work injury

Knowing how long it will take you to recover from a workplace injury is a bit like trying to find out how long a piece of string is!  However, instead of gazing into a crystal ball to see into the future, you can take practical and empowering steps optimise your recovery. With the help of an experienced physiotherapist at Maroubra Road physiotherapy, you will be on your way back to the workplace.


Fast facts on workplace safety

According to data from WorkSafe Australia:


  • The agriculture, forestry and fishing industries have the highest number of workplace injuries, deaths and compensation claims in Australia.


  • 43% of all serious injuries involve traumatic joint/ligament and muscle/tendon injury.


  • The median amount of compensation paid for a serious claim is $10,800.


Understand your workplace injury


Your GP or physiotherapist will possibly be the first point of contact after you have had an injury. It’s important for you know what’s wrong with your body so that you understand how we treat the problem. Broadly speaking there are two types of injuries.


  • Soft tissue injuries: injuries to the muscles, ligaments, and tendons in your body. You might know these as sprains, strains, pulled hamstrings or a twisted ankle.
  • Bone injuries: Injuries to the bone including fractures, micro-cracks and dislocations.
  • A bone injury will generally require intervention by a doctor or specialist, along with a splint or cast for the healing of the bone.
  • Physiotherapists are specialised in helping with soft tissue injuries of many kinds, rehabilitation after being immobilised in a cast or brace, recovering after surgery, as well as the treatment of conditions where chronic pain is a symptom.

Three stages of healing: how we can help  


Acute Inflammatory Phase: Day 1-7

Acute inflammation often gets a bad wrap, but this kind of inflammation is a good thing – it’s actually the tissue healing itself after being injured. In week one you will experience pain, redness, swelling and heat at the injured location of your body. This is the body going through its normal healing processes. The same thing happens after surgery as well.


Physiotherapy during this phase focuses on education regarding management of your condition and controlling the inflammation. Maroubra Road Physiotherapy will help you to understand this phase of healing and what to expect during this stage.


Fibroblastic Repair/Subacute Phase: From as early as day 4, up to 6 weeks


Once inflammation settles down, your body will begin to lay down collagen which is a type of scar tissue that is less flexible than normal tissue in this area. During this phase you may start to feel better and return to your former level of physical activity.It is possible that  you may experience a set-back in your progress because your body isn’t quite ready. Physiotherapy treatment during this phase is focused on regaining full range of motion, joint and scar tissue mobilisation and exercises to promote re-alignment of the collagen fibres.


Remodelling Phase: 2-3 weeks, up to months or years


After this your healing will progress. The tissue in your injury area will have improved in quality and strength. During this phase, adding stress to the tissues is important to realign the fibres along the proper lines of stress. This will mean that the tissues will accommodate to increased pressure placed on them.  During this phase, Maroubra Road Physiotherapy will focus on regaining your full range of motion and improving strength through exercise and gradually increasing resistive loads.


Good to remember


  • You should always listen to the advice of your physiotherapist. Each treatment, exercise and piece of advice will be tailored to meet your injury, stage of healing and personal circumstances.


  • You should also follow the advice of SIRA, the NSW government’s guidelines on return to work policies for employers and employees. Check out their guide.


Don’t rush treatments with a physiotherapist


It’s essential that you don’t rush your treatment with a physio. At Maroubra Road Physiotherapy, we pride ourselves on taking our time and offering hands on treatments and exercises. These easy to follow exercises will help to promote your body’s healing and ongoing wellbeing. We work closely with you to tailor your treatment to your individual needs, and use techniques that will best suit you and your situation.


A workplace injury can be challenging to manage without the right help. Maroubra Road Physiotherapy offer specialised physiotherapy that helps workplace injuries. Call us today on (02) 9314 3888.


Four Different Types of Headaches And What You Can Do To Treat Them

Four different types of headaches and what you can do to treat them

Headaches are one of the most common health complaints in the world. There are many different kinds of headaches and treatments, and you don’t need to let a headache dominate your day. Read our comprehensive guide to different kinds of headaches and how to treat them.


1. Migraine Headaches


Often migraines occur unilaterally (on one side of the head). The pain is throbbing and pulsing and worsens if you attempt to move around. Sometimes migraines are associated with vomiting and high sensitivity to light, smells and sounds. This moderate to severe headache can sometimes last for up to 3 days.

Migraines are triggered for many reasons:

  • Women experience more migraines than men. That’s because they are linked to fluctuations of the hormone oestrogen in the body. For this reason, migraines often happen before or during a period, during pregnancy and menopause. Also medications that regulate oestrogen like oral contraceptives and hormone replacement therapy may worsen migraines.
  • Certain food and drinks are known triggers. For example salty, processed foods, cheese, foods containing MSG, coffee and alcohol.
  • Some people get migraines from being exposed to sunlight, loud noise, strong smells, smoke and other environmental triggers.
  • Changes to your sleeping patterns and jetlag can also bring on a migraine, along with physical exertion.

How to minimise a migraine

  • Avoid certain food, drink or environmental stimuli that has triggered a migraine in the past.
  • Avoid using medications that have known side-effects of causing migraines
  • Dedicate time to relaxation, and ensure you get enough sleep and eat a nutritious diet.
  • Apply a cold or hot compress to your head and lay down in a darkened room.



2. Sinus Headache


Sinus headaches can be brought on by allergies, a virus or bacterial infection of the ears, nose or throat. The pain from this headache is normally located behind the eyes, across the cheeks and bridge of the nose, along the forehead, or along the top teeth. The pain is unpleasant and could be described as a dull pressure within the skull. Sudden movements or exercise can make the pain feel worse.

How to minimise a sinus headache

  • Steam: Dry air can cause pressure in the head and throbbing pain. So take a hot shower and breathe in the air.
  • Saline flush or nasal sprays: These hydrate dry and sore nasal cavities and sinuses.  
  • Get a good night’s sleep.  
  • Avoid caffeinated beverages and alcohol.
  • Drink water: Being dehydrated can contribute to a sinus headache, so drink more water.
  • Try gentle exercise like yoga.

Source: Healthline



3. Tension headache


Tension headaches are experienced as a vice-like sensation of pressure in the skull. The pain of this can be mild to moderate and generally isn’t as intense as a migraine. There isn’t any associated pulsing or throbbing. Unlike with migraines, there is no associated nausea, vomiting and increase in pain associated with movement of the body.

How to minimise a tension headache

Physiotherapy from Maroubra Road Physiotherapy can be highly effective in treating tension headaches. Muscle tension in the neck and head may be causing your headache. The team at Maroubra Road Physio will be able to help you in several ways.

  • Sore neck: We can help with gentle joint mobilisation and massage techniques, taping and dry needling.
  • Tight and overactive muscles: We can provide help with stretching advice, massage and other soft tissue release  techniques.
  • Posture correction: We can also provide guidance on posture awareness, along with advice on neck dysfunction and postures to avoid.


4. Cluster headache: 


Typically a cluster headache occurs on one-side of the head. However the affected side may change from headache to headache. The pain of a cluster headache is unmistakeable. It’s an extremely severe stabbing and piercing pain. This is relatively short-lived and lasts between 10 minutes to 3 hours and then subsides. However, the headache can recur several times over the course of a day or week.


How to minimise a cluster headache

The Migraine Trust recommend a number of preventative treatments on their website. Discuss these options with your doctor.   


See a doctor about these kinds of headaches:

Diagnosing and treating a headache is not an exact science. The exact reasons for a headache vary extensively. However most headaches are not life-threatening and resolve themselves by having adequate rest, looking after yourself and taking mild painkillers.

Although rare, a headache may be associated with a more serious medical condition. If you do have a headache that is associated with the following, it may indicate something more serious is going on. You should be seen by your doctor.

  • A severe thunderclap type of headache.  
  • Symptoms of a neurological condition: Motor weakness, memory loss, confusion and behavioural changes.  
  • A headache associated with the symptoms of meningococcal infection: a stiff neck, fever, nausea, aching muscles, lack of appetite.
  • Severe and sudden weight loss, nausea and fever.
  • A headache that has arisen out of a blunt force trauma to the head or body, e.g. a car accident or fall.


Maroubra Road Physiotherapy will be able to advise you on viable treatment options for certain kinds of headaches. In the case where the cause of your headache can’t be treated by physiotherapy, the team will direct you towards other specialists who may be able to help with diagnosis and subsequent treatment. Headaches shouldn’t be endured for the long-term and Maroubra Road Physiotherapy are always here to help. Book an appointment today!