Noisy Knees? Not as bad as they sound!

2019-03-21Physio Tips No Comments

Noisy knees?

I have been asked frequently recently how to fix creaky knees!

The truth is sometimes you can and sometimes you can’t!

The good thing is that there is no evidence that having crunchy knees is causing any damage to the knee joint!

Although it’s hard to convince yourself that when your knees sound like bubble wrap every time you squat, lunge or go down stairs!

WHY DO THEY CRUNCH AND CLICK?

As the knee bends the knee cap slides up and down a groove within the thigh bone. If the relationship between these two parts of the joint lose perfect synergy we get poor movement, this then leads to the joint clicking and crunching.

  • Joint position throughout movements where there is added compression around joint leading to popping or clicking.
  • Tendons flicking across boney prominences as you move through squatting or stairs.
  • ‘Gas bubbles’ within the joint burst as we move through fast or large movements (much like when you crack your knuckles!).
  •  Mild wear and tear within the cartilage surfaces of your knee means there is more friction between the bones and can lead to crunching.

 

Simple solutions to help quieten the crunch!

 

  1. Loosen your quad muscles

    Foam rolling or stretching the thigh muscles out is crucial. The tighter the quads become over time the more compressive forces develop around the knee cap. More compression force means the joint mechanics are altered and you get more clicking.

 

  1. Improve glute strength and control

    Does you knee wobble all over the place when you do a single leg squat?? If this sounds familiar then it’s due to poor hip muscle coordination and strength. Improving this can improve knee control which in return will reduce noisy knees as the knee is not ‘dropping in’ when you do a squat.

  2. Move more & Sit less

    Chronic sitting can lead to quad and hip flexor tightness that builds over time. Over time this starts to wreak havoc with the knee cap as the quads span the hip and knee joint meaning it gets pulled from the both end.

  3. Quadricep strength

    Improving quadricep muscle strength especially VMO  (the inside quadricep muscle) helps stabilise the knee cap within the groove of the thigh bone and can reduce crunching inside the joint.

  4. Knee cap mobility

    Getting stuck into the tissue surrounding the knee cap with a massage ball is important to keep the knee cap gliding smoothly through its groove. This is key for quietening those knees down.

 

If you need help get in touch here  www.thephysiodepot.com.au 

Help your low back pain fast!

2019-03-13Physio Tips No Comments

Lower back pain is the pits!

We all know someone that has a ‘bad back’ with constant struggles when it ‘goes out’.

We understand at The Physio Depot how if effects your life and family.

Our Physio’s have treated 100’s of lower back patients back to full function.

 

5 quick ideas to help your back pain fast!

Keep it moving!
Lower backs don’t like to sit still, keep them walking regularly and avoid lengthy periods of sitting.

 

Don’t hold your breath!
Breath holding increases muscular spasm and creates unhelpful movement strategies.
Aim for 30 big diaphragmatic (belly breaths) every hour.

 

Gentle stretches!
Your back will not like aggressive stretches or holding positions for too long. Aim for gentle movements in and out of positions (think flow not hold).

 

Ice or Heat!
Most of the time with back pain there is a degree of muscular spasm (That horrible cramping feeling when a muscle tightens).This a protective mechanism and is perfectly normal to experience this. We encourage HEAT to help relax this muscle response.

 

A good nights sleep means a strong pillow game!
Use pillows either between your knees if on your side or under your knees if lying on your back to help reduce the pressure off your back.

 

If you need help get in touch here  www.thephysiodepot.com.au 

I have labral tear in my shoulder? What does that mean!

2019-03-06Physio Tips No Comments

Shoulder Labral Tears

 

What is it?

A ring of flexible, fibrous connective tissue, known as the glenohumeral labrum, surrounds the shoulder joint. This labrum increases the stability of the shoulder while allowing for the required flexibility of one of the bodies’ most sophisticated joints. One well-known muscle of the arm, the biceps, has an attachment directly into the labrum and is a common site of injury. A tear of the labrum can occur in many locations, however the most common is at the point where the biceps tendon attaches to the labrum. Usually, this tear follows a typical pattern and is referred to as a superior labrum tear, anterior to posterior (SLAP tear).

 

What causes it?

SLAP tears can be caused by trauma such as a fall onto an outstretched hand or a dislocated shoulder. Tears can also develop over time with repeated throwing actions or overhead activities as the labrum is weakened and eventually injured. Traumatic tears are more likely to be symptomatic than tears that develop slowly.

 

What are the symptoms?

As mentioned, SLAP tears can occur suddenly, through trauma or develop slowly through repeated stress. Often if the injury develops over time, patients can be unaware they have sustained a tear and the injury doesn’t have a significant impact on their pain or function. Preexisting SLAP tears can however, place more tension on the long head of biceps tendon, leading to overuse disorders as a secondary complication.

When the tear occurs through a sudden action or trauma, symptoms can be more marked. Sufferers often notice pain deep in the shoulder joint with overhead shoulder movements, a feeling of weakness, loss of power and/or accuracy with throwing activities. Some people may notice a popping or clicking sensation and occasionally the shoulder may give way. In severe tears, the shoulder might feel unstable and even be at increased risk of dislocation.

 

How can physiotherapy help?

Your physiotherapist is able to help diagnose a suspected SLAP tear and send you for further imaging if needed. SLAP tears are often graded by severity from I to IV as a way to guide treatment. Physiotherapy is usually recommended as a trial for all tears before considering surgical repair and in many cases can effectively help patients return to their previous activities, symptom-free.

Treatment involves:

  • Gradual strengthening of supporting shoulder muscles.
  • Flexibility of shoulder capsule and surrounding muscles.
  • Graded return to full activity with sports specific condition.

If physiotherapy is unsuccessful, surgical repair with a full rehabilitation program is recommended.

Are you having shoulder pain or issues training due to shoulder pain?

We’d love to hear from you!

Send us a message and we can reach out to see if Physio can help you 🙂