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)

 

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 🙂

 

 

 

6 tips to keep new runners injury free!

2019-02-28Physio Tips No Comments

Avoid an injury with these 6 tips!

  1. SLOW + STEADY WINS THE RACE
    A sudden increase in training load is the number one reason people get injured running so take it slow. Aim for no more than a 10% increase load per week, when I say load this could be measured via time or distance.
  2. DON’T NEGLECT YOUR STRENGTH TRAINING
    Your muscles and tendons are exposed to very high loads when you run. Your calf may produce loads of up to 4-5 times your body weight when you run so get strong and you will reduce your likelihood of an injury.
  3. FOOTWEAR
    There is a maze of expensive footwear to confuse a new runner. As well as a range of different opinions about barefoot, supportive, ultra-gel cushioning, zero drop… And the list goes on!  Just find something comfortable to start and this will be a process of trial and error until you find what works for you. It will depend on your type of training, foot muscle strength, terrain and distances you run each week.
  4. INTENSITY MATTERS
    If you’re new to running do not jump straight into speed work. Your body needs time to adjust to this type of training, so focus on 90% of your training being completed at an easy to moderate pace with periods of active recovery/walking.
  5. REST
    Your body will need more rest than a conditioned runner. Your raining gains are made when you recover so ensure you’re getting your 8 hours of sleep a night. Aim for no back to back running days in the first 3 months of your journey to running.
  6. HAVE A GOAL
    Create a  plan for your running journey. Then you can create a system of increasing your running capacity each week for the desired outcome. This works well as you can calculate your weekly kilometres run in total and build this number slowly (see 10% rule above).

Happy Running!

If you need help with running injuries, running programming or strength training
Get in touch here  www.thephysiodepot.com.au

Or Book an appointment here  https://the-physio-depot.cliniko.com/bookings#service

 

Pregnancy! It’s not cool to wee a little when you laugh!

2019-02-21Physio Tips No Comments

PREGNANCY! WHATS HAPPENING TO MY BODY?

It can often feel like you are walking around in someone else’s body while you’re pregnant. You gain weight, your body becomes more stretchy (ligamentous laxity) and you grow a tiny human. If you have never been pregnant, imagine suddenly having to carry around an extra 15kgs strapped to your front and trying to do your everyday activities. Evidence has shown that exercise during pregnancy is really beneficial when done safely and can reduce complications during delivery.

 

EXERCISE DURING PREGNANCY

Research has shown many health benefits from exercising during pregnancy. If you have haven’t been active leading up to your pregnancy it is recommended that you start with low intensity exercise such as walking or swimming accumulating 150 minutes per week. If you have been active leading up to your pregnancy then between 150-300 minutes of low-moderate intensity exercise is recommended per week. Here are examples of suitable forms of exercises during pregnancy.

  • Walking
  • Swimming
  • Cycling
  • Strengthening exercises
  • Pilates
  • Pregnancy yoga
  • Water based exercises

 

WHEN TO STOP EXERCISING IF PREGNANT!

If you experience any of the below during exercise it is recommend you stop the activity you are doing,

  • Bleeding
  • Shortness of breath prior to exercise
  • Dizziness
  • Headache
  • Chest pain
  • Preterm labour
  • Decreased foetal movement
  • Amniotic fluid leakage
  • Excessive body temperature

EXERCISES TO AVOID

  • Contact sports
  • High altitude or scuba diving
  • Exercises laying on your back after the 4th month
  • Holding your breath during exercise
  • Walking lunges
  • Sudden change of direction activities
  • Jumping and high impact exercises in 3rd trimester

Now that you are pregnant, looking after your changing body is even more important. Below are some common muscles that get tight and some stretches you can do to help! It is common during pregnancy that some muscle groups become tight.

These include: Hip flexors – Low back – Quad – Chest – Shoulders.

STRETCHES

Although your body begins to stretch out some muscles will still be working harder than others and can often get tight.

Here are some safe stretches for you to do!

Cat cow stretch

 

Hip flexor lunge +  Seated piriformis stretch  

Chest openers on foam roller

If you are having pain during pregnancy be sure book an appointment online or call us on (02) 4751 9127.

 

Written by Georgia King
(Physiotherapist at The Physio Depot)

 

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Runners Knee!

2019-02-03Physio Tips No Comments

Runners Knee!

Our knees are complex hinge joints, designed to provide stability from side to side and smooth movement forwards and back as you walk, kick and run. The patella, or kneecap, is a small bone embedded in the tendon of the quadriceps muscle that protects the knee and also provides extra leverage to the quadriceps, amplifying their strength. The patella moves up and down in a groove at the front of the knee as the knee bends and straightens. Usually this movement is smooth, with little friction, however, if something causes the patella to move in a dysfunctional way, the soft tissue between the kneecap and the knee can become irritated, causing pain in a typical pattern. This condition is often referred to as ‘runner’s knee’ or patellofemoral pain syndrome (PFPS).

 

What causes it?

The patella usually sits in a balanced position in the shallow groove at the front of the knee and moves easily without friction. The patella is attached to the quadriceps muscle at the top and connected to the lower leg via the patella tendon at the bottom. When the quadriceps contracts, this pulls on the patella and acts to straighten the knee. If one side of the quadriceps is stronger or tighter than the other, it can cause the kneecap to pull to one side and over time become irritated.

There can be many factors that cause knee cap pain:

  • muscle imbalance or weakness
  • Training Load
  • Poor mechanics
  • Quadricep tightness
  • Hip and thigh muscular weakness
  • Footwear
  • Type of training eg. running hills or stair work

What causes it?

This condition is characterised by pain felt on the inside or behind of the patella with activities that require repetitive bending of the knee. There may be a sensation of crepitus, clicking or grinding. The pain is commonly felt when running, going up and down stairs or when doing squats and is relieved with rest. The pain may start as a small niggle and gradually become worse over time.

 

How can Physio help?

The first step in effective treatment is to exclude any other conditions and have a physiotherapist confirm the diagnosis. Your physiotherapist is able to determine which factors are contributing to this condition, which could include flexibility, muscle imbalance or poor movement technique.

Once these factors have been identified, you will be provided with a specific treatment program to best approach your condition. PFP syndrome usually responds quite well to biomechanical assessment and correction of any muscular weakness and imbalance. There are some short-term treatments, such as patella taping, dry needling, trigger point therapy, which may help alleviate symptoms quickly and keep you active while you address the other factors contributing to your pain.

If you have any problems with your knees book an appointment online or call us on (02) 4751 9127.

 

Written by Pat Lincoln
(Director and Physiotherapist at The Physio Depot)

 

DRY NEEDLING

2018-12-05Physio Tips No Comments

DRY NEEDLING

Dry Needling is a broad term using to describe a treatment approach involving inserting a solid filament needle directly into a muscle. It utilises the same tool as acupuncture but the theories and application differ from traditional acupuncture. The aim of dry needling is to find active trigger points in a muscle (Those painful knotty bits in the muscle) and insert the needle into the soft tissue with the aim of decreasing muscular tension, create length in a muscle which can provide pain relief. Essentially muscle with normal tension should not hurt when you poke it, hence dry needling has become a popular tool to restore normal tissue homeostasis.

 

What causes trigger points aka knotty muscles that hurt when you poke them?

  • STRESS – Increase muscular tension.
  • MUSCLE GUARDING – Muscle spasm due to pain, guarding, beliefs or injury.
  • ACTIVITY LOAD- Adding to much training load too quickly and the muscular system not keeping up.
  • SUSTAINED POSTURES – Asking muscles to do the wrong job, in the wrong position for sustained periods of time.
  • INJURY – Muscle guarding will occur after an injury or pain.

Why use it?

Our Physio’s use dry needling as part of a comprehensive treatment plan involving movement, exercise, muscle re-training and soft tissue techniques. It resets the muscle at a neural level allowing for quick pain relief, improvements in muscle range of motion and reduced muscle tension.

It provides a quick stepping stone to get people moving again as quickly as possible and this where the magic happens.

 

Does it hurt?

There are two types of dry needling:
Superficial: This involves the insertion of the needle into soft tissue and is a relatively painless approach which induces muscular relaxation.

Deep Tissue Trigger Point:  This involves the stimulation of trigger points and is slightly less comfortable. The goal with this type of dry needling is to create a muscle twitch response in the muscle that can create a dull ache/cramping sensation within the muscle.

What conditions can it help with?

  • Neck/Back Pain
  • Shoulder Pain
  • Tennis/Golfers Elbow
  • Headaches
  • Hip and Gluteal Pain
  • Knee Pain
  • Plantar Fasciitis
  • Athletic Performance

If you think Dry Needling could help your recovery give us a call today on (02) 4751 9127 🙂

 

 

Written by Pat Lincoln
(Director and Physiotherapist at The Physio Depot)