Planning on running into the new year?  

2019-12-09Physio Tips No Comments

 

Are you wanting to take up running in 2020?

 

We love seeing people out enjoying running and one of the great things is anyone at any level can run! BUT we hate seeing patients in the clinic who have started running and have ended up with an injury!

 

How to start your running program and avoid injury!

 

Consistency is key

Stopping and starting a training program often leads to injury. Make sure the program you start is going to be achievable in the coming months so that you stay consistent. Think about the number of sessions you have time for in your week and write the program to fit that.

 

Rest and recovery

Scheduling rest and recovery is extremely important as part of your program. Make sure you have allocated rest days each week. Recovery can look like many things depending on your program and could include a walk, swim or a yoga session (not sitting on the couch watching Netflix).

 

Training Load management

Too much load to soon is often the cause of many injuries we see in the clinic. This sudden increase in training volume leads to a variety of running injuries including achilles tendon issues, plantar fasciitis or gluteal tendinopathy. Start your training load at your appropriate fitness level and slowly build your load up. No more than a 10-15% increase in load per week. That load change could either be the speed of the run, distance covered or adding hills into your run.

 

Training Variability

Variety within a training program is great for the body and helps keep you in running pain free. Cross training such as yoga, swimming or running is a great way to get cardiovascular benefits without putting load through the same muscles used for running.

Strength Training

Strength training can help to prevent injury and make you a better runner. You don’t need to be lifting huge weights to get benefits form it. Just 1 strength session a week with some basic exercises can have huge benefit for your running performance and injury prevention. Read our 5 favourite strength exercise blog post for some strength exercise ideas you can do at home.

 

Happy Running Team 🙂

 

If you have any questions shoot us a message or book an appointment online!


Any questions about an  injury shoot us a message, give us a call on (02) 4751 9127

or book a session online here.

Written by Georgia King

(Physiotherapist)

ARE SHOULDER PAINS, STOPPING YOUR GAINS?

2019-11-25Physio Tips No Comments

SHOULDER PAIN AT THE GYM??

What makes up the shoulder?

The shoulder joint (Glenohumeral joint) has the greatest range of motion of any joint in the body. It is made up of three bones the humerus, scapular (shoulder blade) and clavicle (collar bone). These bones make up 3 main joints the gleno-humeral, sterno-clavicular and acromio-clavicular joints. The gleno-humeral joint is the large ball and socket joint and the socket is made deeper by surrounding cartilage. These bones provide some stability around the shoulder however majority of the shoulders stability comes from the surrounding muscles, tendons and ligaments. The muscles that move the humerus provide more stability to the shoulder than all the ligaments and capsular fibres combined. The rotator cuff muscles are the primary mechanism for supporting the shoulder joint.

A lot of people with the tasks we perform as a society, now have shoulders that are rounded forward. The problem with forward-rolled shoulders is that it puts the shoulder into an unstable position that limits the capacity to create external rotation and stability around the shoulders. The external rotators of the shoulder become overstretched, weak and stiff which can lead to acute shoulder pain at the gym.

Fortunately there are a number of things you can do to help relieve shoulder pain at the gym beginning with modifying activities, mobility work and a strength/stability rehab program.

How to reduce shoulder pain in your gym program!

The three main ways shoulders are trained are through pulling, pushing and pressing movements.

  • Shoulders find pulling work the easiest as it opens the front of shoulder up and works on keeping the shoulders in a neutral position which is best for force production.
  • Pushing work increases the load on the shoulder more than pulling work and therefore this type of load should be limited if the shoulder is painful.
  • Overhead pressing work is the hardest for the shoulders to perform with the shoulder in the least stable position.
  • Taking some time away from overhead work, limiting your pushing work and really working on your pulling work can make a huge difference in settling down your shoulder pain at the gym.

Shoulder Mobility Exercises!

Working on the mobility restrictions around the shoulder to increase the range of motion will also help to restore the shoulders to a neutral position to help optimise force production.

 

Shoulder capsule release
Position a lacrosse ball right behind your shoulder, just above your armpit, apply as much pressure as needed to release this tissue.

 

 

Flexion stretch kneel in front of a box with your arms facing toward your body and elbows positioned next to each other, keep elbows together and drop your head down between the box and yourself.

 

 

 

 

Banded Lat stretch: Hook your wrist through a large band, fold your body in half with your arm overhead and lean away from the band to stretch your lat.

Strength Exercises for Shoulder Pain!

Stability and strength will allow for you to keep your shoulders happy whilst training at the gym and through life. Start with stability and slowly increase the difficulty of exercises you train.

  • Shoulders like a 2:1 ratio of pull:push work. Pulling work is where you will develop your shoulder stability which will allow you to do the pushing work pain free.
  • The stages of strength and stability rehabilitation around the shoulder:
    • Isolate the shoulder = rotator cuff activation exercises and scapular control exercises both in a small range of motion.
    • Get the shoulder stronger = Start in neutral positions with exercises like static bear crawls, chest press from the floor and modified push ups on a bar.
    • Increase difficulty/stability = Change the exercises to have harder positions such as dynamic bear crawls, shoulder taps and mini Turkish get ups
    • Resume pressing = add a band around your wrists to increase your rotator cuff activation during your press movements to begin with and then reintroduce kettle bell press and Arnold press’.

These stages should take you between 6-12 weeks to rebuild the shoulder stability and strength. After this it is important to maintain your pulling work so that your shoulders don’t slip back into a forward rolled shoulder position. Neutral shoulder position will allow for the greatest force production pain free.

 

If you have any questions shoot us a message or book an appointment online!


Any questions about an  injury shoot us a message, give us a call on (02) 4751 9127

or book a session online here.

Written by Georgia King

(Physiotherapist)

Are your shins painful when you run or hop? It sounds like shin splints!

2019-11-01Physio Tips No Comments

SHIN SPLINTS
– Also known as that god-awful pain you get in you shin when you run!

Shin splints is the slang term used to describe pain experienced on the inside of your shin. The technical term is medial tibial stress syndrome. Typically this injury occurs gradually with the onset of increased training volume and repetitive stress to the shin.

There is sliding scale of injury when diagnosing shin splints and the management changes for each end of the spectrum. It can vary from muscle overload to an actual stress fracture of the tibia.

It is crucial you have an accurate diagnosis prior to undertaking a rehabilitation program.


Any questions about an  injury shoot us a message, give us a call on (02) 4751 9127

or book a session online here.

Written by Pat Lincoln

(Physiotherapist)

HELP! Why does the side of my hip hurt??

2019-09-18Physio Tips No Comments

Are you struggling with persistent hip pain that is not getting better?

Do you get hip pain lying on that side in bed?

Do you suffer for a few days after a long walk or going up lots of stairs?

You could have a gluteal tendinopathy!

What is a gluteal tendinopathy?

Gluteal tendons live on the outer aspect of the hip and connect your big glute muscles to the hip bone. Their job is to stabilise the pelvic and hip during activity. Tendinopathy is characterised as tiny micro tears within the fibres of the tendon where it attaches onto the bone. The tendons job is dissipate load evenly onto the hip bone as the muscle contracts. When the load becomes to great for the tendon we get a very sore tendon that starts to break down over time. Typically this type of injury affects highly active population or sedentary females aged 40-60.

Symptoms of gluteal tendinopathy?

Soreness over the outer aspect of the hip that is often noticed during or after the following activities:

  • Prolonged walking or fast walking
  • Getting up after prolonged sitting
  • Sitting with your legs crossed
  • Getting out of bed first thing in the morning
  • Sleeping on your side
  • Navigating a lot of stairs
  • Pain that starts with an activity like running that gets better once you warm up.
  • Tenderness touching outer hip bone and muscles.
  • Gym programs involving jumping work or lots of single leg strength exercises.

What causes gluteal tendinopathy to develop?

  • Poor lumbo-pelvic control.
  • Weakness in hip muscles: Specifically glute medius and minimus.
  • Poor daily habits: Standing positions or sitting with legs crossed.
  • Sitting in low chairs prolonged periods.
  • Running load: Increasing speed or hill training or weekly kilometres.
  • Holidays: Yes that trip to Europe with all that walking is common spike that can make tendons unhappy.
  • Starting an exercise program with a little too much motivation.
  • Age: As you get older your tendons get weaker generally and handle changes in load less.

Any questions about an  injury shoot us a message, give us a call on (02) 4751 9127 or book a session online here.

Written by Georgia King

(Physiotherapist)

 

Severs Disease – Is your child complaining about sore heels?!

2019-09-02Physio Tips No Comments

Does your child limp after sport or activity?
Are they complaining of sore heels post activity and sport?
Do they limp after periods of running or jumping?

They may have Sever’s Disease.

Don’t worry this is not as bad it sounds.  Severs disease a condition commonly affecting the feet of children 8-14 who are growing and active. It’s typically associated with pain at the heel bone where the achilles attaches. The pain is due to inflammation at the growth plate where the achilles tendon attaches to the calcaneal apophysis due to traction and overuse.

 

Why do kids get Sever’s?

  • Growth spurt: Bone naturally grows faster than muscle. Therefore the muscle cannot maintain optimal length at the attachment point of the tendon when kids are growing. This creates a traction effect where the tendon joins onto the bone. The pain will usually occur towards the beginning of the growth spurt so you may not have noticed the spurt yet.
  • Training load: Training load can vary depending on training schedule, sessions per week or training intensity. Watch out for rapid spikes in training or at the start of new sport seasons,
  • Muscle tightness: Tight calf muscle are often a big factor with severs. The tighter they are the more it will pull on the achilles attachment point.
  • Gender: Unfortunately, boys get this more than girls!
  • Footwear: Change of footwear can also play a big role in the development of heel pain in kids. (Try aim to keep them in shoes where the heel is slightly higher than the toe box).

What does Severs look and feel like?

  • Tenderness over the base of the heel.
  • Pain with prolonged running and jumping activities, typically towards the end of a training session or game.
  • Walking with a mild limp or on their tippy toes after sport.
  • Heel pain that goes away an hour or so after they stop exercising.

Any questions about an injury shoot us a message, give us a call on (02) 4751 9127 or book a session online here.

Written by Georgia King

(Physiotherapist)

 

5 Favourite Strength Exercises for Runners

2019-08-20Uncategorized No Comments

Strength Training + Running

 


 

Did you know 79% of runners each year have at least one injury?

Runners often ONLY want to run & not do the 1%’s that keep them injury free!

Being injury free = More running 🙂

Strength training is routinely prescribed to help treat running injuries!

So why not put into your training consistently to bullet proof your running!

 

What we hear everyday from runners about strength work!

  • Isn’t running itself enough strength work for me to do!
  • Strength training will make me too heavy to run!
  • I will get too bulky to run!
  • My legs will get to sore and effect my running!
  • I know I should be doing it but I can’t find time in my training!

 

Our 5 favourite running strength exercises!

  •  Bulgarian Split Squat
    – Focus on tilting your chest over the front leg in order to utilise the glute muscles.
    – You should feel a quad stretch in the back leg.
    – Focus on a 2-3 second pause at the bottom and drive up.
    – Adding weight into the opposite hand ensures the stance leg glutes work hard.

  1. Single Leg Romanian Deadlift
    – Tilt over the stance leg ensuring you do not bend your knee too much.
    – Focus on kicking the back leg out as if pushing over a wall with your heel.
    – Bonus points for doing this one barefoot.

 

  • Single leg sit to stand
    – No excuses for this one as all you need is a chair.
    – Not a difficult one stand up and sit down on one leg.
  • Loaded calf raises– Find a weight 5-10% of your body weight.
    – Focus on coming up on your tippy toes and down slow.
    – Bonus points for doing both a straight leg and bent knee version.

 

  • Side plank leg lift
    – Get into a side plank position on either the side of your bottom knee or foot (pictured below).
    – Lift top leg up and down keeping your foot behind the bottom leg.
    – Don’t hold your breath and focus on quality over quantity.

 

If you need a strengthening plan to complement your training or in the lead up to an event please give us a call on (02) 4751 9127 or book a session online here .


 

Written by Patrick Lincoln

(Physiotherapist)

Pre Pointe Assessment

2019-08-05Uncategorized No Comments

Pre Pointe Assessment

 


 

It’s the dream for many dancers to dance on pointe!

It takes lots of work and preparation to be ready for the challenge!

 

 

 


 

What is a Pre Pointe Assessment?

The assessment involves the following:

  • Identify the stage of physical development of the dancer.
  • The quality of trunk, abdominal and pelvic control during specific movements.
  • The quality of lower limb alignment during all important positions.
  • Strength and flexibility testing of the foot and ankle.
  • Assessment of training load, intensity and duration.

 

 

 

 

 

 

 

 


Why is a Pre Pointe assessment needed?

The reason for pre pointe assessments is to ensure that the dancer is physically ready to progress her training to pointe. If it is determined the dancer is not ready than a program will be developed to help prepare her for pointe. Injury risks increase in dancers on pointe due to the physical demands of the sport. Young dancers are growing so it’s paramount that they have adequate strength and control to go onto the next stage of their training.

 


Whats involved?

The assessment takes place inside the clinic by qualified Physio 🙂

  • Detailed history of dance training.
  • Current dance classes and load.
  • Physical assessment of core strength, flexibility and lower limb muscle strength.
  • Calf muscle strength criteria.
  • Assessment of alignment in demi point, 1st, 2nd, 4th and 5th positions
  • Assessment of hips and pelvic control throughout all positions.
  • Assessment of grande plie, demi pointe, retire en rise, pose forward into retire.

From this detailed assessment a recommendation on the dancers readiness for dancing on pointe will be made along with recommendations for any exercises needed to improve readiness. We guarantee a smooth transition to pointe classes without injury!

 

 

 

 

 


Any questions about an injury shoot us a message, give us a call on (02) 4751 9127 or book a session online!

Written by Georgia King

(Physiotherapist)

Myth Busting Osteoarthritis!

2019-07-16Uncategorized No Comments

Myth Busting Osteoarthritis

 


 

Our population is definitely not getting any younger and therefore joints are wearing out and getting replaced more and more regularly. Everyone reading this probably knows one person with a knee or hip replacement. 

 

FIRSTLY… What is osteoarthritis and how do I know if I have it?

Osteoarthritis is a natural wearing process in which the protective cartilage that cushions the ends of your bones wears down over time. This is a by product of years of movement, friction and mechanical pressure over the joint surfaces. People can have osteoarthritis and not even know where as other people can suffer dreadfully with arthritic aches and pains. 

 

How do I know if I have Osteoarthritis?

  • It can effect all joints but typically the knee, hip and hands are the most common areas.
  • Painful or aching joints.
  • Swelling and tenderness surrounding joints.
  • Palpable heat or inflammation within the joint.
  • Restricted movement or mobility that may be painful. 
  • Clunking or clicking in the joint. 
  • Gradual building pain or loss of function. 

 

 

 

 

 


 

6 Myths surrounding managing arthritis!

 


 

  1. Load bearing exercise is ‘bad’ for joint health.
    Load bearing exercise at times have been given bad press  in regards to the management of arthritis. I agree that at times when your symptoms are playing up it can be ill advised. But on the whole  weight bearing strengthening exercises have shown to increase muscle strength, joint and cartilage health. Bone like a muscle will respond to structured gradually loading and get stronger  💪
  2. I should avoid exercise in case I make my Osteoarthritis worse.
    Exercise plays a key role in the management of Osteoarthritis with structured programming targeting muscular strength. Mobility exercises and stretching also form an integral role for good joint health. Weak and stiff joints tend to more symptomatic and painful than mobile and strong joints!
  3. Osteoarthritis should only be managed with anti-inflammatory medications.
    This is a very 2 -dimensional medical approach to managing your Osteoarthritis. There is definitely a time and place for anti-inflammatory medications along the arthritic journey. Using medications to manage a flare up of symptoms is appropriate if in short time frames with clear guidelines. You don’t want to get stuck on the anti-inflammatory train taking them every day to get by – If you’re doing this it may be time to visit the surgeon!
  4. Surgery is the only option to help my symptoms.
    For advanced arthritis that is effecting your quality of life, sleepless nights due to pain are the norm and you’re eating anti-inflammatories like lollies then again you may need to call the surgeon! If you have mild or early stage arthritis surgery is NOT your only option. Physiotherapy plays a vital role in helping improve joint health, muscle strength and joint range of motion. This will not only help in the immediate phase to resolve symptoms but in the unfortunate result of needing surgery your efforts pre-surgery tends to make life post surgery much easier.
  5. Osteoarthritis only effects elderly people.
    Your family history, surgeries in your younger years, traumatic injuries and obesity can all lead to osteoarthritis in younger people.
  6. Running can lead to osteoarthritis.
    There has been numerous studies showing no evidence that running increases the chances of getting osteoarthritis. It’s actually shown it can help lessen the likelihood of OA due to keeping body weight low, regular exercising to strengthen muscles and the impact loading can help create resilience in the cartilage.

 


 

Any questions about an injury shoot us a message, give us a call on (02) 4751 9127 or book a session online!

Written by Pat Lincoln

(Physiotherapist)

Training for a running event? Find out how MASSAGE can help!

2019-07-09Uncategorized No Comments

Are you preparing for your next Running Event?

City to Surf?

Blackmores Marathon or Half Marathon?

Glenbrook Trail Marathon? 

 

Do you think massage therapy can help your race prep?

Our massage therapist Brett has run several marathons himself and here is what he has to say regarding sports massage & how it can help preparing for your next running event  🙂 

 


 

Running  and massage make good friends. The repetitive nature of running causes an enormous amount of joint compression and muscle fatigues so it’s no wonder your legs feel tight, sluggish and sore the next day.

 

How can massage help your race preparation? 

  • Address muscle tightness and delayed onset muscle soreness after big training weekends.
  • Improve range of motion to joints, fascia and muscles lessening the risk of injury.
  • Increase circulation and oxygen delivery to working muscles and help with recovery.
  • Addressing upper body movement, trunk rotation and shoulder tightness that can impede running performance.
  • Massage improves the  effectiveness of the circulatory system. This system is responsible for oxygen transfer, nutrient delivery, and waste removal at the cellular level.

When is the best time to get a massage surrounding a running event?

  • 3-5 days either side of an event is optimal for getting a sports massage.
  • This allows for optimal recovery after the event and after the massage prior to the event

What to expect with a sports massage?

  • Sports massage are individualised for different training regimes and different athletes.
  • Your therapist will take a brief history regarding injuries, niggles, training loads and particular areas of tightness.
  • Time can vary between 30 or 60 minutes.
  • Your therapist uses massage to apply pressure and long strokes to target the deeper layers of muscle and connective tissue.

 

RUN EFFICIENTLY
RECOVERY FASTER
REDUCE INJURIES

 


 

Any questions about an injury shoot us a message, give us a call on (02) 4751 9127 or book a session online!

Written by Brett Dwyer  (Massage Therapist at The Physio Depot)

Calf muscle tear! OUCH! Find out how physio can help!

2019-06-06Uncategorized No Comments

Running along and then BANG and your calf is torn?

What to do next?

Well first thing is stop running!

Get home and follow the next few steps!

 


 

How to know if you have torn your calf muscle?

  • A snap or pull felt at the time of injury.
  • Pain and weakness in the calf area.
  • Swelling in the area.
  • Bruising.
  • Weakness in the calf when trying to walk, climb stairs or stand.
  • Limping when walking.

What’s a calf muscle and where does it live!

There are two muscles that make up the calf, the gastrocnemius and the soleus.

Both these muscles attach into the achillies tendon that inserts at the heel.

 

 

 

So I have torn my calf….. What now?

Ice

  • Applying ice wrapped in a towel for 10 minutes a few times during the day will help to reduce inflammation and reduce pain.

 

Rest

  • Depending how bad the tear is you might need to use some crutches for a few days. It’s always best to get back walking normally as soon as possible, take as much weight as you can through your leg and slowly wean off the crutches.
  • If it’s not to bad and you want to continue with some exercise riding a bike is usually a good place to start as long as its pain free.
  • Prolonged rest does not help. The quicker you get moving the better!

 

Move + Strengthen

  • MOVE as quickly as you can!
  • When sitting slide your heel forward and back gently, often during the day.
  • Ankle pumps = Moving your foot back and fourth throughout the day.
  • The quicker you begin pain free loading the better.
  • Whether it be a partial tippy toe raise, pushing against a theroband and pointing your toes.

 


When should I start Physio??

—-> As quick as you can start your rehab the quicker you can return to play

 


What will the Physio do on the first visit?

–> Assessment your injury
–> Test muscle capacity and diagnose the grade of injury.
–> Educate you on appropriate exercises and form a management plan.
–> Taping to offload the injured calf muscle.
–> Soft tissue treatment around the injured area.

 

Any questions about an injury shoot us a message, give us a call on (02) 4751 9127 or book a session online!

Written by Georgia King (Physiotherapist at The Physio Depot)