Physio + Fitness Clinic Blog
Physio + Fitness Clinic Blog
Why we should be taking ‘shin splints’ a bit more seriously
SHIN SPLINT INJURY Most of us know someone who experiences ‘shin splints’, or have suffered the injury ourselves. It presents as pain at the anteriomedial border of the shin – the middle side of the bony front of the shin/tibia bone – that grumbles when starting a run...
Sleep Quality vs Quantity
HOLISTIC HEALTH SERIES: SLEEP Sleep is arguably one of the most important factors to consider in an individuals overall health journey. Sleep can help us heal, deal with stress, consolidate memories and learning, and improve recovery. Sufficient sleep sets us up for...
How to Mangange a Hamstring Strain
Here’s what happens when you are assessed by a Physio after a Hamstring Strain: Hamstring strains are a common injury we see here at Physio and Fitness Clinic. These commonly occur in sports that require a lot of change of pace and direction (such as team sports). It...
Acute injury management: Forget RICER, its time for PEACE & LOVE
Oh no, you just rolled your ankle. Quickly, grab the ice! Or, based recent advances in science, maybe don’t… For years we have been told to manage an acute injury with RICER - Rest, Ice, Compression, Elevation and (if appropriate) Referral. While at the time it was...
Jaw pain! What is your TMJ?
The anatomical name for your jaw joint is actually your temporomandibular joint or TMJ for short! The jaw joint is one of the most used joints in the body- think about how often you talk, eat, sleep talk, grind your teeth, and even breathe! All of these actions...
Myofascial Dry Needling to Prevent Headaches
Most people will have experienced a headache at some point in their lives. In fact 4.9 million Australians were suffering migraines in 2018. Headaches can come with a range of symptoms and have many classifications. The most common types of headaches include tension...
#5: Patellofemoral pain
Case series blog #5: Patellofemoral pain. Ms P is a 14-year-old female, who presented to Physio and Fitness Clinic after 15 months of right sided knee pain covering her patella region. Ms T reported this pain started without incident, and had fluctuated for severity...
#4: Lateral elbow pain.
Case series discussion: #4: Lateral elbow pain. Miss T is a 42-year-old lady who presented to Physio and Fitness clinic for opinion and management of non-traumatic and gradual onset right sided lateral elbow pain for 9-weeks, aggravated with a range of gripping...
Chronic disability secondary to Achilles tendon ruptures
Chronic disability secondary to Achilles tendon ruptures: Mr B is a 40-year-old gentlemen who presented to Physio and Fitness Clinic following a complex history of right sided Achilles related injuries. This included an initial rupture, which was managed surgically,...
Shockwave therapy
Shockwave therapy is a non-invasive procedure in which a device is used to deliver acoustic energy, or 'shockwaves', to an injury region through the skin. Research suggests shockwave therapy helps when used in rehabilitation for most persistent painful tendon...
#3: Patellar tendinopathy can (almost) be diagnosed based on subjective history and patient reported symptoms.
Case series discussion #3: Patellar tendinopathy can (almost) be diagnosed based on subjective history and patient reported symptoms. I recently commenced recruitment for the major study of my Ph.D., which aims to uncover motor and pain cortical and corticospinal...
#2: Rotator cuff related pain.
Case series discussion #2: Rotator cuff related pain Mrs R is a 63-year-old lady who was referred to Physio and Fitness Clinic by her GP, who suspected frozen shoulder after Mrs R reported experiencing increasing right sided shoulder pain and ‘stiffness’ for a period...
#1: Proximal hamstring tendinopathy.
Case series discussion #1: Proximal hamstring tendinopathy. Mrs S is a 52 year old lady who experienced gradual onset ache at the base of her buttock region, without trauma or incident at time of onset. This corresponded with a period of increased walking duration,...
Risk of hamstring injury and hamstring injury prevention
A blog for the weekend warriors, sportspeople, boot camp battlers and anyone that’s experienced a hamstring setback at any stage. Hamstring injuries are the most common reason sportspeople miss time training or playing – in elite soccer, they account for a whopping...
What goals should I set when starting out running and triathlon?
Setting goals is one of the greatest things about sport. It gives your exercise a purpose and direction that is difficult to achieve without a clear objective. Goals such as “I want to exercise so I can look hot” are difficult to attain because they are not specific...
How many days a week should I run?
When starting a running program, it can be tempting when you are enjoying the new activity to want to get out there every day. There is nothing nicer than a free activity that gives you an endorphin kick on a regular basis. Although the physiological...
What do I need to start running?
Starting running is a big step for a lot of people, particularly if life has got in the way for a while and exercise has generally taken a back step. Put simply, to start running you need nothing more than Shoes are always a difficult one to recommend from a...
Is there a genetic basis for running performance?
The age old debate over nature vs nurture will always be a focus with development and potential for many aspects of human performance. In athletes it is well accepted that those who come from a family history of tall, strong people, will often create tall, strong...
Compression Garments
The jury is out with compression garments. Are they simply an example of good marketing to the average Joe? Or do they honestly provide the benefits that have been claimed whole heartedly by the companies who are making a lot of money from them. This article is a...
LAPTOPITIS
“A condition where suddenly moving to home-based work on a laptop results in neck pain” Laptopitis has been rife in our community since about late March 2020. Seemed to coincide with some other stuff going on in the world! It is triggered by a few different things:...
Neck pain and running
WHAT IS THE LONG TERM PROGNOSIS? The long term outcome for this is usually very good as the long term pain is not from running itself, so once you’ve found the cause or injury of the pain you can focus on fixing those elements which often improves itself nicely.NECK...
Lower back pain in runners due to tight hip flexors
Example core stability exercise. LOWER BACK PAIN IN RUNNERS DUE TO TIGHT HIP FLEXORS Lower back pain in runners can come from many areas, however commonly it occurs when people run with an arched back. This can be contributed by tight hip flexors; which...
Biceps Femoris Tendinopathy (distal)
Tendinopathy occurs when there has been excessive loading of a tendon; generally for a prolonged period of time in runners. With Biceps Femoris Tendinopathy at the distal (knee end) of the muscle- this injury generally develops due to an excessive increase in long...
Bouncing back after Achilles injuries
If you are returning to running after an Achilles or calf injury, it is so important to progressively increase strength in that area. One of the main ways this can be done is through improving your hopping technique. Stiffness of the foot and Achilles whilst running...
The importance of patience and persistence
Have persistence when it comes to running Injuries absolutely suck at the best of times. They never come at a convenient time and always have a way of messing with our mindset, especially if the injury hangs around longer than we hoped it to. Along with the physical...
Why you should activate your glutes
Glutes – the powerhouse of your body It may not feel like it for some, but the gluteus max (AKA the bottom) is the biggest and one of the most powerful muscles in the body. The glutes are responsible for keeping our torso erect, and controls the stability of the...
Changes to Pilates in April 2019
How the changes to private health insurance may affect you As you may be aware, the Australian Government have made some changes to the structure of private health insurance, which will come into play in April this year. In short, many of the Natural Therapies will be...
Lower back pain? Answer: Cupping!
Cupping can assist lower back pain Cupping is the process of using a vacuum-like device to draw up the muscle and connective tissue into a cup. This has all of the same benefits of massage, except it is a negative pressure, rather than a...
V-Scaps for your shoulder blades!
Do you suffer from a stiff neck or upper back? No time to exercise? Well, Cat, our Senior Myotherapist shows how even the busiest people can help improve their shoulder blade control and reduce their pain with this super simple exercise. V-Scaps: Bring the lower tip...
Have I slipped a disc?
Have I just slipped a disc? Oh no! Fear not! It isn’t the end of the world. Throughout our lives, we put our spine under pressure with everyday occurrences like household chores, sport, work, weight gain and direct trauma. This can cause the jelly-like disc to slowly,...
Sick of cramping calves?
How to build up your calf strength Have you ever wondered about our calf muscles, and what makes some people so susceptible to cramps and others not? Well, we all know our calf muscles are super important for our running speed. Plus, here’s a bit of trivia for you –...
It’s normal to be scared of surgery
Fear and orthopaedic surgery Fear. It’s a strong word. Orthopaedic surgery. It’s a big deal. Together they can be a vicious bundle, but one I have seen again and again. When we think of surgery, it’s hard not to think about the worst case scenarios. Perhaps you start...
The BEST exercise to improve your running
How to perform a Box Jump And how can this help your running? Running can be explained as simply one hop after another, where the calf and the Achilles activate together to create a spring, making us to move forward in a running motion....
Don’t sit up straight!
Wait...what? Don’t slouch, sit up straight! Isn’t that what your Mum would always say? What if I told you, there was no such thing as one ideal posture for your back? I bet that sounds pretty good to a lot of you who feel like you are constantly...
To buy orthotics, or not?
The importance of foot mobility I hear a lot about people wanting orthotics, and how that will “fix their alignment issues”. But you see I don’t get that at all. As humans we have evolved from being always barefoot, to now having shoes on for most of our days. Do you...
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