errolstreetphysio

Top 3 Running Injuries (And How to Stay Ahead of Them)

shane@errolstphysio.com.au (Shane O'Sullivan) — Sun, 03 Aug 2025 21:29:37 GMT

Expert Running Injury Treatment in West Melbourne & Ascot Vale

There’s nothing like the feeling of lacing up your runners, hitting your favourite trail, and getting into the rhythm of your run. Whether you're training for a marathon or enjoying your weekly jog around Princes Park, running is a powerful reset.

But sometimes, your body doesn’t agree. Running injuries are common — and frustrating. And whether you’re a beginner or a seasoned marathoner, no one is immune.

At Life Performance Health, we help runners stay injury-free with expert physiotherapy, cutting-edge technology, and personalised treatment plans. Below are the top 3 running injuries we see in our Melbourne clinics — plus how to treat them, prevent them, and keep running strong.

1. Shin Splints

(Medial Tibial Stress Syndrome)

Shin splints are one of the most common running injuries — especially when increasing training volume or running on hard surfaces.

Common symptoms:

Dull ache or tenderness along the inside lower third of your shin
Pain that eases during a run but worsens afterward
Night pain or sharp pain that persists may indicate a stress fracture

Our treatment approach:

Objective strength testing (hip, calf, foot) using VALD technology
Running load analysis — frequency, terrain, volume
Footwear assessment and gait retraining

An individualised strength and rehab plan

Get expert shin splints treatment in Ascot Vale or West Melbourne by booking below:

2. Achilles Tendonitis / Tendinopathy

Achilles pain is common in runners, especially those doing hill runs or speed sessions. If managed early, it can resolve quickly — but left too long, it can lead to chronic pain.

Warning signs:

Stiffness or pain at the back of the ankle, especially in the morning
Pain that improves during your run but flares up after
Tenderness with calf raises or uphill running

Our treatment plan:

Individualised loading program — including slow, heavy calf raises
Calf strength testing (you need 1.5x bodyweight for safe running)
Adjustments to training schedule and intensity
Education on tendon recovery windows (~72 hours)

Rebuild your Achilles with our running physio experts in Melbourne:

3. Plantar Fasciitis

(Heel pain in runners)

That “stone in your shoe” feeling? It could be plantar fasciitis. This injury affects the thick tissue along the bottom of your foot and can seriously slow you down if left untreated.

What to watch for:

Heel or arch pain when taking your first steps in the morning
Foot soreness after a long run or standing for hours
Persistent tightness or aching under the foot

How we treat it:

Footwear advice and taping for arch support
Targeted foot and calf strengthening
Shockwave therapy for chronic or stubborn cases

Looking for plantar fasciitis treatment in Melbourne?

Why Runners Trust Life Performance Health

Running injury specialists – We treat hundreds of runners every year
Elite tech, local care – Force plates, gait analysis, and pressure mapping
Test, don’t guess – Identify hidden weaknesses causing your pain
Convenient locations – West Melbourne & Ascot Vale
Performance meets prevention – Rehab and long-term injury strategies

Ready to Run Pain-Free?

Don't wait for things to get worse. If you're dealing with a running injury — or want to prevent one — our expert physiotherapists are here to help.

Book your Running Performance Assessment today

Get a personalised plan that keeps you doing what you love

Book Online Now

�� Call us at (03) 9191 1280

The Morning Stiffness Struggle: What’s Normal and What’s Not?

shane@errolstphysio.com.au (Shane O'Sullivan) — Thu, 26 Jun 2025 21:39:54 GMT

Do you wake up feeling like you’ve aged 20 years overnight?

You're not alone. Morning stiffness is one of the most common complaints we hear at Life Performance Health , especially among people over 40. Whether it’s a stiff lower back , painful first steps , or trouble lifting your arm to wash your hair , it’s worth asking:

Is this normal? And what can you actually do about it?

While some morning stiffness is expected with age, certain symptoms may signal an underlying issue like plantar fasciitis , frozen shoulder , or early osteoarthritis . The good news? Most of these issues are manageable with the right treatment and movement strategies.

What Is Morning Stiffness

Think of sleep as a reset button. It allows your body to repair—especially if you’re getting deep, restorative sleep . But here's the catch: when you sleep, your joints and muscles stay still for long periods. This causes fluid accumulation in soft tissues like tendons, ligaments, and spinal discs.

Ever heard you're taller in the morning? That’s actually true—your lumbar discs rehydrate overnight, adding a few millimetres to your height. (Unfortunately, not enough to dunk like MJ.)

As we age or accumulate injuries, tissues become more prone to these overnight changes. This is why you might feel stiffer in the morning —especially in areas affected by disc issues , tendinopathies , or joint degeneration .

Here’s a helpful guide:

Normal morning stiffness usually:

Occurs in people over 35
Eases within 15–30 minutes of movement
Feels like tightness rather than pain

Concerning stiffness might:

Persist for several hours or all day
Be painful (>3/10), not just stiff
Be accompanied by swelling, pins and needles, or weakness
Disrupt your sleep
Limit your ability to do basic daily tasks

If your stiffness ticks any of these boxes, it’s worth seeking professional advice.

Morning Mobility Routine (Your First Line of Defence)

Want to reduce morning stiffness? Try a simple mobility routine before breakfast. Many of our clients swear by this three-step sequence:

Warm shower to loosen up tissues
Short walk around the house or block
5–10-minute mobility flow using a broomstick (see below for our easy-to-follow video )

These routines are even more effective when tailored to your body and injury history.

How Our Physios Can Help

At Life Performance Health , we take morning stiffness seriously.

Our physiotherapists will:

Review your injury and medical history
Assess your strength, mobility, and biomechanics
Design a custom rehab and mobility plan

You don’t have to wake up feeling broken. With the right guidance, you can stay strong, mobile, and pain-free well into your later years.

Ready to Get Moving Again?

�� Not sure if your stiffness is normal?
Book a check-up with our team —because strength and mobility starts with understanding your body.

Strong Bones After 50: How to Strengthen Your Bones Naturally

shane@errolstphysio.com.au (Shane O'Sullivan) — Wed, 21 May 2025 12:12:42 GMT

Support your bone, muscle and joint health at Errol St Physio, North Melbourne

As we get older, our bones break down...No human is immune!

Maintaining strong bones is an essential component in the ‘health portfolio’ of every older adult.

While our primary aim is to prevent fractures and falls, a close second is the importance of maintaining the confidence to stay active, mobile and doing the things that you love.

If you're over 50 and wondering how to improve your bone health naturally, you're in the right place.

At Errol St Physio in North Melbourne , we help older adults take control of their health through expert physiotherapy, targeted exercise, and our specialised Bones & Brawn program .

Why Bone Health Is So Important After 50

Bone loss is a natural part of ageing — especially for women after menopause. But low bone density doesn’t have to lead to frailty or fear of falling. You can stop bone loss in its tracks!

In fact, research shows that the right combination of exercise, nutrition and support can help you strengthen your bones , even later in life. So using the excuse “I' m too old" doesn't fly with us at Life Performance!

Maintaining good bone, muscle, and joint health in your 50s, 60s and beyond can help you:

Prevent osteoporosis and osteopenia
Stay mobile and independent
Reduce your risk of falls and injuries
Maintain confidence in day-to-day activities

Do the Right Exercises for Bone Health

Walking is a great start, but if you’re serious about building stronger bones, you’ll need to go a step further.

That’s where our Bones & Brawn exercise program comes in.

While high intensity exercise might be outside the comfort zone for many of you…… We get it, you’ve never lifted weights, completed jumping jacks or box jumps. I’ve never been a “gym person". Errol St Physio isn't your typical 'gym environment'. Our expert clinicians will guide you through the progressions in a safe & gradual manner to ensure that you achieve your goals sustainably.

What is the Bones & Brawn Program?

Bones & Brawn is a physiotherapist-led program designed to support bone, muscle and joint health for older adults . It’s ideal for anyone aged 50+ wanting to stay strong, mobile, and independent.

Program Highlights:

1:1 physiotherapy assessment to personalise your plan - We drill deep on your deficits and take objective measures around your strength, while referring to medical testing such as bone mineral density testing from your GP as outcomes to prove that our programs work.
Small group classes in our rehab gym in North Melbourne - Get together with like bodied individuals and build a mini community - people organise post session coffee catch ups!
Exercises targeting osteoporosis, osteopenia, arthritis , and fall prevention - Thats right! The exercises that have massive bone building potential!
Supportive environment with expert guidance from experienced physios - We are with you every step of the way!
Evidence-based methods to build strength and bone density safely.

Whether you’re new to exercise or already active, this program is designed to meet you where you’re at.

Our West Melbourne Physio Gym

Our on-site rehab gym at Life Performance Sports Medicine isn’t your typical gym. It’s a welcoming, well-equipped space with a strong focus on rehabilitation, prevention and healthy ageing .

No intimidating body builders! — just functional equipment, professional, support, and a focus on real-life results.

Book Your Assessment Today

If you're ready to take control of your bone health and build a stronger future, our team is here to support you.

Join our Bones & Brawn program in West Melbourne today.

�� Book your 1:1 assessment now

�� Life Performance Sports Medicine, 51 Stanley Street, West Melbourne

How to Maximise Sprint Performance During the Season

Wed, 16 Apr 2025 21:23:12 GMT

Because slow and steady doesn’t cut it in the fourth quarter.

In sports like football, rugby, and hockey, sprint speed wins moments — and moments win games . But speed isn’t built just by playing games. To stay fast and explosive all season, athletes need a structured approach: sprint training, repeat sprint ability (RSA) work, strength and power development, and smart recovery strategies.

Here’s your no-fluff guide to building elite sprint performance during the season — and having some fun while doing it.

1. Sprint Training: How to Sprint Faster, For Real

Jogging is not sprinting. Let’s get that out of the way.

If you want to improve your sprint speed, you need to train fast. Game day isn’t enough. Prioritise specific sprint training that focuses on both acceleration and max velocity.

Sprint speed training tips:

Acceleration Mechanics
➤ Think strong forward lean, explosive knee drive, and powerful ground contact.
➤ Try sled pushes , resisted sprints , and kneeling starts during warm-ups.
Top-End Speed Work (Max Velocity)
➤ Train at 90–100% of your max sprint speed.
➤ Flying sprints (10–30m) develop those final gears.
Sprint Frequency Matters
➤ Add one high-quality sprint session per week, with full recovery between efforts.
➤ The goal is quality over quantity — no half-baked sprints here.

2. Repeat Sprint Ability (RSA): Stay Fast Under Fatigue

Being quick once is easy. Doing it repeatedly? That’s the magic.

Repeat Sprint Ability (RSA) is your capacity to maintain sprint performance when tired — critical in any team sport.

How to train for repeat sprint ability:

Short Sprint Repeats
➤ Run 4–8 sprints of 20–40m with 20–30 seconds rest to mimic game fatigue.
Mix Recovery Intervals
➤ Alternate 1:3 and 1:6 work-rest ratios to build both speed endurance and recovery ability.
Game-Based Sprint Conditioning
➤ Try small-sided games with sprint constraints , like 100% effort sprints every 60 seconds.

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3. Strength and Power Training for Sprint Speed

Stronger legs = faster sprints. Simple math.

Don’t be fooled—lifting heavy won’t make you slow. Strength and power are the foundation of sprint performance.

Gym-based training tips to run faster:

Build Max Strength
➤ Prioritise exercises like trap bar deadlifts , squats , and split squats to develop force production.
Develop Explosive Power
➤ Incorporate Olympic lifts (cleans, snatches), loaded jumps , and med ball throws .
Add Plyometrics
➤ Include bounding , depth jumps , and horizontal hops to improve ground contact speed.

Protect the Hamstrings
➤ Use Nordic hamstring curls , Romanian deadlifts , and razor curls to boost strength and prevent injury.

SEO Keywords : sprint strength training, gym exercises for speed, plyometrics for sprinting, hamstring injury prevention

4. Recovery Strategies to Maintain Sprint Performance

Because no one sprints well on 4 hours of sleep and half a banana.

Training is only half the battle — recovery makes it sustainable. Proper recovery helps prevent injuries, maintain top speed, and keep you performing at your best all season.

Recovery tips for sprinters:

Sleep & Nutrition
➤ Aim for 7–9 hours of quality sleep.
➤ Prioritise high-protein, high-carb meals to repair muscle and fuel your training.
Active Recovery
➤ Try light cycling , pool sessions , and mobility work to keep the body moving without overloading it.
Track Your Load
➤ Use GPS or session-RPE tracking to avoid overtraining and burnout.

SEO Keywords : recovery for sprinters, how to prevent sprint injuries, sleep for athletes, active recovery tips

Final Thoughts: Train Smart, Sprint Hard

Improving sprint speed during the season doesn’t need to be complicated — but it does need to be intentional. Prioritise sprint training, boost your repeat sprint ability, get strong in the gym, and don’t skimp on recovery.

Whether you're chasing down opponents or trying not to get subbed off at the 15-minute mark, this is your roadmap to staying explosive, confident, and consistent all season long.

Need help implementing this in your program?
Our team works with athletes and clubs to integrate elite-level sprint and conditioning programs into real-life schedules. Want to run faster and recover better? Let’s chat.

Niggle or Injury? How to Know When to Push Through (And When to See a Physio)

Mon, 14 Apr 2025 00:42:28 GMT

Winter sport season has landed! Whether you're hitting the footy field, netball court, or soccer pitch, your body’s in for a ride. First few games of the season? Expect some sore muscles and general fatigue.

But what if that soreness doesn’t go away? Or feels... not quite right?

Let’s talk about niggles —those pesky little warning signs your body gives you before a proper injury sets in.

What Is a Niggle?

A niggle is a minor pain, tightness or discomfort that you might feel during or after sport. You can usually keep playing through it, but here’s the kicker: ignoring it can lead to something more serious.

Research from Matt Whalan and colleagues shows that athletes who experience a niggle are 3.6 to 6.9 times more likely to suffer a time-loss injury. That’s a stat worth paying attention to.

Should You Push Through a Niggle?

We’re not saying every tight calf or sore hip means you should stop playing immediately. But if something isn’t settling down, don’t just tough it out.

Here’s how to manage niggles smartly and stay injury-free this season:

1. Keep Checking In With Your Body

That sore knee from the game? Keep an eye on it. Is it better the next morning? Or worse after your next training? If it’s not improving, it’s time to book in with one of our sports physiotherapists or podiatrists to get it assessed.

2. Manage Your Training Load

Got school cross country during the week, then a Saturday netball game, followed by Sunday soccer? That’s a lot of stress on the body—especially if you’re carrying a niggle.

Try scaling back where you can. Prioritise what matters and let your body recover.

3. Don’t Forget the Basics

Recovery is not cryotherapy chambers and recovery boots! Focus on what works:

Get a good night’s sleep
Eat enough nutritious food
Stay hydrated

These are the real MVPs of sports injury prevention .

4. When in Doubt, Get It Checked Out

Still unsure if it’s a niggle or an actual injury? That’s what we’re here for. Our team at Life Performance Health can assess, treat, and guide you back to sport safely.

Why Early Intervention Matters

The sooner you get on top of a niggle, the less likely it is to become a full-blown injury. Whether you're a weekend warrior, junior athlete, or part of a competitive team, listening to your body is key to staying in the game.

Book with a Physio

At Life Performance Health, our experienced team of physiotherapists and podiatrists specialise in treating sports injuries , helping athletes of all ages stay healthy and perform at their best.

Need a quick check-up? Book online today or call the clinic—we're here to help you keep doing what you love.

6 Truths About Concussion Every Parent Should Know

Tue, 25 Mar 2025 20:31:19 GMT

As another sports season kicks off, so does the conversation around concussion . While not every head knock leads to a concussion, recognising and removing players when in doubt is crucial.

‘If in doubt, rule them out.’

Most discussions on concussion focus on recognising symptoms , but what happens after a concussion diagnosis? Here are six key facts parents need to know about managing concussion recovery.

1. Not All Concussions Get Better in 3 Weeks

While most concussions resolve within the standard recovery time, some linger beyond three weeks . Players with ongoing symptoms need medical and physiotherapy support to safely return to sport. Ignoring persistent symptoms can lead to prolonged recovery and increased risk of further injury

2. Rest Alone Isn’t Enough

Concussion is more than just a brain injury —it can also involve the neck, inner ear, and visual system. Each of these can contribute to dizziness, headaches, and balance issues.

Recovery should be structured and progressive, just like rehabbing an ankle sprain:
✅ Initial rest →
✅ Address symptoms (e.g., vision, balance, neck mobility) →
✅ Gradually reintroduce physical and mental activity →
✅ Full return to play when cleared by a professional

A one-size-fits-all "just rest for a few weeks" approach isn’t enough—expert guidance is key.

3. The Best Predictor of Future Concussion? A Past Concussion

If your child has had a concussion before, they’re at a higher risk of another one. That’s why proper rehab and return-to-play protocols are critical in reducing risk and ensuring full recovery.

4. Concussions Don’t Show Up on Scans

An MRI or CT scan won’t diagnose a concussion —these scans only detect structural damage , like a skull fracture or bleeding. Concussions are a functional injury to the brain, meaning symptoms occur without visible damage on imaging . Instead, clinicians use assessment tools like the SCAT (Sports Concussion Assessment Tool) to monitor recovery.

5. Helmets Don’t Prevent Concussion

While helmets protect against skull fractures , they do NOT prevent concussions. Why? Because concussion happens when the brain moves inside the skull —a helmet can’t stop that.

In fact, in some cases, helmets can even increase impact forces, leading to more "brain rattling." So while helmets have important safety roles (like preventing cuts and fractures), they won’t reduce the risk of concussion.

(Yes, even Caleb Daniel’s helmet doesn’t help here!)

6. Want a Reliable Concussion Resource? Use HeadCheck

For parents and coaches looking for accurate concussion information , the HeadCheck app is a fantastic resource. It helps track symptoms, assess recovery, and guide return-to-play decisions.

�� Check it out: www.headcheck.com.au

Join Us for ‘Head Start: Your Guide to Concussion Recovery & Performance’

Want to learn exactly how to manage concussion recovery and optimise return to sport? Join us on May 7th for our expert-led event:

�� Head Start: Your Guide to Concussion Recovery & Performance
�� Date: May 7th
�� Location: Event Registration Here

✅ Expert insights
✅ Rehab strategies
✅ Q&A with professionals

Spots are limited—register now!

Kicking Load

Wed, 19 Mar 2025 22:41:17 GMT

This one goes out to all our field based athletes out there! For many of you, the start of your footy or soccer season is on the horizon. You might have played a few practice games, the team’s running load has picked up, and you’re starting to do more game -like drills.

Whilst this is exciting and often more enjoyable than earlier parts of pre-season, it can also spell trouble. A ramp up in intensity, plus more kicking and more running can be a lot of change for any athlete. Whilst most of you will have a smart watch to track your running (or access to GPS systems if you’re lucky), how many of you track your kicking load?

A common injury we see at this time of year amongst our kicking athletes is a quadriceps strain , specifically to a muscle called your rectus femoris . Increases in kicking loads are a big risk factor for rectus femoris strains.

Whilst it can be difficult to track how many times you kick the ball in any given session, there are some things we can implement to reduce the risk of a rectus femoris strain:

Avoid extra skills sessions involving repeated kicking, especially during a period when the team is running more, running faster and kicking more during regular training (like now!). If you do want to get some extra touch, perhaps limit your kicking and focus on other skills instead. For example, headers for a soccer player or handballs for a footy player.
Pay particular attention to your kicking load if you are coming back from an injury. This doesn’t have to be a quadricep / rectus femoris injury. Research tells us that a hamstring strain is a risk factor for a future quadricep strain. Kicking load also tends to fall during other injuries as it may be inappropriate or painful to kick, for example after a knee or ankle injury, so a sudden increase in kicking after one of these injuries can lead to a quadricep injury.
Recover well; this is true for any injury, but especially when the demands on your body are so high at this point of pre-season, it is important to ensure your body gets the recovery it needs. We always hear about getting 7-8 hours of good quality sleep, but it is so important. Fuelling your body with healthy, nutritious food, and drinking enough water, are equally important. Pool/ spa sessions, massage or stretching can also help as well.

All in all, enjoy the final weeks of pre-season and the excitement it brings for the games that lie ahead. Monitor how much running you are doing, but please also keep an eye out for how much kicking you are doing. In doing so, you will lower your risk of a quadricep strain, and hopefully keep yourself on the park in the process!

A Fresh Take on Knee Pain Relief: Your Guide to PRP and Injection Therapy

Wed, 19 Mar 2025 22:41:15 GMT

Knee pain can really put a damper on your day-to-day life. Whether it’s from arthritis, an old injury, or just wear and tear , living with sore knees isn’t fun. Luckily, modern treatments like injection therapies offer new hope. Let’s break down what PRP (Platelet-Rich Plasma) and other injection treatments are all about—in plain language that’s easy to understand.

What’s All the Fuss About PRP?

How PRP Works

Imagine your body is a natural repair shop. PRP therapy taps into that by using a small sample of your own blood. Here’s the simple process:

Drawing Blood: A tiny bit of blood is taken from you.
Spinning It: The blood is put in a machine (a centrifuge) that separates the good parts—especially the platelets, which are packed with healing power.
Injection Time: That healing mix is then injected right into your knee.

The idea is that these platelets help kickstart your body’s own repair process, reducing inflammation and promoting healing. Because it’s your own blood, the risk of a bad reaction is pretty low.

The Perks of PRP

Natural Healing : Uses your body’s own materials to heal itself.
Fights Inflammation: Helps calm down the swelling and pain in your knee.
Less Invasive: It’s just a blood draw and an injection—no surgery needed!
Long-Term Benefits: Many people see improvements gradually over time, which can mean lasting relief.

Other Injection Options for Knee Pain

While PRP is gaining popularity, it’s not the only option. Here are a couple of other treatments you might hear about:

Corticosteroid Injections

How They Help: These injections deliver anti-inflammatory medicine directly into your knee, which can quickly ease pain and swelling.
Quick Relief: They often work fast but might not be a long-term fix if used repeatedly.

Hyaluronic Acid Injections

What It Does: Hyaluronic acid is a natural substance in your joints that acts like a cushion. These injections help restore that cushion, making it easier for your knee to move smoothly.
Steady Improvement: They might require a few sessions, and the results can vary.

A Peek at Stem Cell Therapy

The Concept: Similar to PRP, this therapy uses your body’s own cells—in this case, stem cells that could turn into various types of tissue—to help repair damage.
Future Promise: It’s still being studied, but it might offer even more healing potential down the road.

Choosing the Right Treatment

When it comes to injection therapies, there isn’t a one-size-fits-all answer. Here’s a quick guide to help you figure out what might work best:

For a Natural Boost : PRP uses your own blood to help your body heal itself, making it a gentle option.
For Quick Relief: Corticosteroids can reduce pain and swelling quickly, but their benefits might not last as long.
For Smoother Movement: Hyaluronic acid can help improve how your knee moves by restoring its natural cushioning.

It’s important to chat with your doctor about your specific situation. They can help decide which option is most likely to bring you relief.

Real Talk: Benefits and Things to Consider

What’s Awesome

Kickstart Your Healing: PRP can boost your body’s natural repair process.
Less Medication: With these therapies, you might rely less on painkillers.
Better Daily Life: Imagine being able to move around more comfortably and get back to doing what you love!

What to Keep in Mind

Results Vary: Everyone’s body reacts differently. What works wonders for one person might not work as well for another.
Cost Factor: Some treatments like PRP or stem cell therapy can be pricey and might not be covered by insurance.
Multiple Sessions: Sometimes, you might need more than one injection to see the full benefits.

While injection therapies can be a great adjunct in a treatment plan, they are rarely a ‘magic bullet’ to fix all knee pain. If you’re thinking about a holistic approach including the right exercises, strength training, nutrition and sleep, then an injection might just help you progress to the next level. If you’re tired of letting knee pain hold you back, it might be worth discussing these options with your sports Physician. Dr Jacob and Bronwyn are ready to field your questions at the clinic!

Give us a call on 9191 1280

Always check with a healthcare professional before starting any new treatment.

Creating New Habits

Wed, 12 Feb 2025 19:51:49 GMT

I’m sure it won’t surprise you to hear that a high proportion of New Year’s Resolutions fall to the wayside by the time February rolls around.

For our patients, this comes in the form of gym memberships being cancelled, running plans falling away or the tennis racquet being put back in the cupboard until the next Australian Open.

Change is hard . It is easy to be critical of yourself when you aren’t able to stick to a new fitness goal without any hiccups along the way.

In our heads, our progress will look like this:

In reality, it will almost ALWAYS look something like this:

Why is this? Why is it so hard to change.

Here are the most common reasons that we see:

You ask too much of yourself, too soon. For example, you want to get into running. You commit to running 5 days a week, with each run tallying 3-4km. This may not seem like much (you might have friends who run 10km every day!) but relative to where you have come from, it is a massive change. Practical tip: Set the bar low. Pick a target you can almost definitely achieve, eg run 2km, 2x per week. This will help build your confidence, establish the routine, and allow you to progress faster.
Your motivation for change is not intrinsic. You might be motivated by fitting into smaller jeans, impressing your friends or partner, or sticking to a plan you saw on Instagram. For change to be long term, our motivation for it needs to be intrinsic, e.g. because it makes you happy, gives you satisfaction or helps you grow.
Practical tip: Pick a fitness goal that you are intrinsically motivated by ; what would you choose to do once you take out money / expectations / social influences? Follow your heart, and your fitness will follow!
You underestimate how hard old habits are to break, and how hard new ones are to create. Let’s take our earlier example of running 5 days a week, with each run tallying 3-4km. Let’s say you want to do this on weekday mornings before work. Great. Did you take into account your current habit of snoozing 3 alarms and allowing yourself 10 minutes before you need to leave for work? Which you have done for the past 15 years? To create new habits, we often have to break an old one first.
Practical tip: Identify the barriers to change before you get started. Develop an action plan to overcome them. For example, putting your phone on the other side of the room so that you have to get up to turn it off.

In summary, don’t be hard on yourself if you’re struggling to stick to your new fitness goals. Reflect on if any of the statements above are true to you. Talking this through and developing an action plan with one of our physios can also help keep you accountable to someone else, and get you back on track .

Understanding Non-Specific Low Back Pain: What You Need to Know

Tue, 28 Jan 2025 01:31:47 GMT

Understanding Non-Specific Low Back Pain: What You Need to Know

Low back pain is one of the most common complaints worldwide. For many, it comes and goes, but for others, it can persist, affecting daily life . If you've been told you have "non-specific low back pain," you might be wondering what it means and what to do about it.

Non-specific low back pain refers to pain in the lower back that cannot be attributed to a specific underlying condition like a fracture, herniated disc, or infection. It’s the most common type of back pain and is often mechanical in nature, meaning it’s related to how the spine, muscles, and joints move.

Trends in the latest research indicate that people without pain often have abnormal findings such as degeneration and disc bulges on scans. So we can't automatically place the blame on these structures causing a person’s pain.

Is There a “Right” Way to Move or Sit?

Here’s some good news: there is no perfect posture, movement, or activity—and no single posture or movement inherently causes low back pain or injury. The human spine is incredibly strong and robust , designed to move and adapt to different positions and loads.

That said, back pain often arises when there’s a mismatch between what your spine is exposed to and what it’s ready to handle. For example:

Too much, too soon: If you suddenly increase the intensity, duration, or frequency of an activity (like lifting, bending, or sitting), the tissues in your spine can become irritated.
Sustained or repetitive loads: Prolonged exposure to a particular posture or movement (e.g., slouching at a desk or repetitive heavy lifting) can lead to tissue inflammation and discomfort.
Relative exposure: What’s tolerable for one person may not be for another. Your unique history, strength, and habits all play a role in how your spine responds to various activities.

Instead of searching for the “perfect” way to sit or move, focus on variation and moderation . Change your posture often, mix up your activities, and listen to your body’s signals.

What Does Non-Specific Low Back Pain Feel Like?

Symptoms vary from person to person but commonly include:

A dull ache or stiffness in the lower back.
Pain that worsens with certain movements, such as bending or lifting.
Discomfort after prolonged sitting or standing.
Localised soreness or tightness around the lower spine.

What to Watch For

While non-specific low back pain is usually not serious, it’s important to monitor your symptoms . In some cases, back pain can indicate a more serious issue.

When to Seek Immediate Help

Seek urgent medical attention if your back pain:

Is accompanied by numbness, tingling, or weakness in your legs. This could indicate nerve involvement.
Comes with loss of bladder or bowel control. This is a red flag for a condition called cauda equina syndrome and requires immediate care.
Is the result of a serious injury like a fall, car accident, or heavy blow to the back.
Doesn’t improve after a few days of rest and self-care. Persistent pain could indicate an underlying issue that needs assessment.

Managing Non-Specific Low Back Pain

The good news? Most cases of non-specific low back pain improve with simple, proactive measures.

Stay Active: Movement is key. Gentle exercises like walking, swimming, or yoga can help maintain mobility and reduce stiffness. Avoid prolonged bed rest, as it can delay recovery.
Practice Postural Variation: Remember, there’s no perfect posture. Aim to change positions frequently throughout the day to avoid overloading specific tissues.
Move : Gentle movement away from the painful direction is advised in the acute stages.
Improve your muscle strength: Muscles that can help your spine like your back muscles, glutes and abdominals.
Pain Relief: Over-the-counter pain relievers like ibuprofen can help manage discomfort in the short term, but always consult a healthcare provider before starting new medications.

When to Consult a Professional

If your pain persists or significantly interferes with your daily life, it’s time to see a healthcare provider. A Life Performance physiotherapist, can assess your condition and create a tailored treatment plan, which may include:

Hands-on therapy to relieve pain and improve movement.
Exercises to strengthen and support your back.
Advice on lifestyle changes to prevent future episodes.

The Bottom Line

Non-specific low back pain can be frustrating, but it’s rarely a cause for alarm. The spine is incredibly resilient and adaptable. Pain typically arises when activity or posture exceeds your current capacity—but this doesn’t mean you’re broken or weak. With the right approach, most people see significant improvement in their symptoms.

If you’re unsure about your symptoms or need guidance on managing your pain, don’t hesitate to reach out. We’re here to help you get back to living pain-free and doing what you love.

New Year New You - Understanding Gut Health

Mon, 06 Jan 2025 21:23:53 GMT

It’s a new year, and guess what? Your gut is ready for a glow-up! Often called your “second brain,” your gut isn’t just about digesting that extra slice of pizza— it’s a powerhouse that impacts your mood, immunity, and overall well-being. Time to give it some TLC!

So, what’s the deal with gut health? It’s all about balance—the harmony of bacteria, fungi, and other microorganisms in your digestive tract. When your gut is happy, your body hums along smoothly. When it’s not? Hello, bloating, irregularity, and even chronic health woes.

The MVP of gut health? Fibre . Think of it as the unsung hero of your digestive system, and it comes in two fabulous forms:

Soluble Fibre : Found in oats, fruits, and legumes, this superstar dissolves in water, helping to regulate blood sugar and cholesterol.
Insoluble Fibre : This tough cookie (from veggies and whole grains) adds bulk to your stool, keeping you regular as clockwork.

But wait, there’s more! Power up your fibre game with prebiotics (the snacks your good bacteria love—think onions, garlic, and bananas) and probiotics (the friendly live bacteria in yoghurt and fermented foods). Don’t skip out on resistant starches like green bananas or cooled rice—they’re like a five-star meal for your gut.

Now, let’s talk habits. Sure its been festive time over the last few weeks, and you might have had just one too many beers or wines. Excess booze and caffeine can leave your gut lining crying for help, and skipping hydration is a recipe for sluggish digestion. Even stress can throw off your gut’s mojo. So let’s take a whole-body approach to gut health!

Practical Tips for a Gut-Healthy New Year

Ready to treat your gut like the VIP it is? Here are four fun ways to make your digestive system your new bestie:

Fibre First Thing : Start your morning with a fibre-packed brekkie—hello, oats and berries!
Sip, Sip, Hooray! : Hydrate like a pro with at least 8 glasses of water a day.
Fermented Fun : Add some zing to your meals with kimchi, sauerkraut, or yoghurt.
Cut Back on the Gut Bullies : Swap caffeine overloads for soothing herbal teas or kombucha.

Stay tuned for Part 2—we’re getting active in the name of gut health and making 2025 your best year yet!

Osteoarthritis and Osteoporosis does NOT = a Life sentence!

Wed, 18 Dec 2024 23:40:29 GMT

New year, new you! The new year is a chance to rest, reset and create some resolutions (if that’s your thing). Whilst we’re big advocates for creating rehab goals all year round at Life Performance Sports Medicine, this might be the opportunity for you to create your own rehab goals.

Have you been putting up with a niggle, pain, or problem for weeks, months, or even years? Is it something you are just attributing to old age, ‘wear and tear’ or a previous injury? It can be exhausting and frustrating putting up with pain, and it is easy to lose hope that it may not improve.

We see many people who put up with pain for far too long before they do something about it. If this is you, keep reading!

Conditions such as osteoarthritis are commonly seen as issues that will simply run their course, and there isn’t much you can do to stop them aside from wait for a joint replacement. This simply isn’t true.

Whilst it may be extremely frustrating to put up with a sore shoulder or knee for years, or not be able to do the things you love, there is always something we can do to get your pain and level of function heading in the right direction.

Whether it be seeing our dietician, Meagan, to help you eat and feel better
Seeing one of our physiotherapists to come up with a targeted exercise program for you
Having one of our podiatrists review the role that your footwear is playing in your condition.

Whichever option it is, there are many avenues you can explore to improve your pain, all under the one roof .

When it comes to exercise, we have a number of dedicated programs to meet your needs and improve your pain.

We offer the GLA:D program, a proven exercise program aimed at knee and hip osteoarthritis. It has been rolled out across the globe and has been shown to reduce pain by an average of 36%!
We also offer our very own Bones and Brawn program, which is aimed at individuals with Osteoporosis or Osteopenia. It focuses on improving the strength of your bones, boosting your mobility and assisting you with functional, day to day activities.

So, use this festive season to relax, spend time with family and enjoy the sun, but I’d also encourage you to reflect on how your body is feeling, and more importantly, if it is holding you back from achieving your goals. Let 2025 be the year you get your body feeling like it used to!

Low Back Pain: More Than Just a Sore Back

Tue, 10 Dec 2024 21:20:17 GMT

Low back pain (LBP) is often dismissed as just a sore back that will go away on its own. But for many people, LBP can become a persistent, life-altering condition that goes far beyond a simple ache.

The reality of chronic LBP is complex.

It’s not just about the physical pain—it’s the ripple effects it creates across all areas of life.

Tasks that used to be second nature, like picking up groceries or playing with the kids, suddenly feel monumental.
Sleep becomes a nightly battle, with pain waking you at every turn.
Over time, the frustration of dealing with constant discomfort can wear down even the most resilient people, leading to anxiety, depression, or a sense of helplessness.

And the challenge doesn’t stop there.

For many, LBP brings the fear of movement—an instinctive worry that bending or lifting could make things worse. Ironically, this avoidance often leads to stiffness, muscle weakness, and even more pain in the long run. It’s a vicious cycle that can feel impossible to break.

So what’s the solution?

Thankfully there is light at the end of the tunnel if managed correctly. The key is to treat LBP holistically . This means more than just pain relief—it’s about addressing the root causes, improving mobility, and rebuilding strength and confidence.

Physiotherapy plays a vital role here, with targeted exercises and strategies that empower you to move safely and effectively. Education is another powerful tool, helping you understand your pain and how to manage it.

Remember, LBP isn’t just a “bad back.” It’s an individual experience that affects different people in different ways. What works for one person, will not work for the next.

Knowing which lever to pull at which time, is something that Life Performance clinicians know too well.

Which exercise, how much and how often?

Does the patient need psychological support?

Do we need to empower the patient with confidence to move again?

Are there fears and anxieties that must be faced & overcome?

All of these questions are front of mind during a low back pain initial consult with our all star clinical team at Life performance.

With the right support, you can break free from pain and get back to living life on your terms. Let’s work together to make that happen.

Exercise for Osteoporosis and Bone Health

Tue, 22 Oct 2024 20:27:30 GMT

You’ve probably heard of Osteoporosis . It’s a relatively common condition affecting up to 1 in 4 women and 1 in 16 men over the age of 50. Osteoporosis is characterised by poor bone quality, making them more prone to breaking . Whilst nutrition and supplements such as vitamin D, protein and calcium are super important in improving health for people with osteoporosis, the importance of exercise is often overlooked.

If you have osteoporosis, pause and reflect for a minute: what exercise do you do? How often do you exercise? When was the last time you lifted weights?

When it comes to osteoporosis, unfortunately, walking your dog around the block won’t cut it. There are two forms of exercise which are really effective at improving bone health:

Heavy Strength Training
Jump Training / Plyometrics

Heavy Strength Training involves lifting or moving weight, whether that be our own bodyweight (e.g. squat), or external weight, (e.g. a dumbbell bicep curl). Whilst this seems easy enough, the keys are how much weight we move, and how often strength training is completed. Bones and muscles get stronger when exercises are challenging , and when we experience significant fatigue. Strength training should also be completed at least 2-3x per week to maximise strength gains.

Plyometrics, or jump training, involves rapid movements such as jumping, hopping or moving things quickly and powerfully . These kinds of exercises might seem a little optimistic or even dangerous, particularly if you are someone who struggles with your balance or mobility. Don’t worry, when completed under the guidance of one of our physiotherapists, they are a perfectly safe and effective exercise to improve your bone strength. Plyometrics are great to stimulate new bone growth, which is exactly what someone with osteoporosis needs!

So where do you start? Our Bones and Brawn Exercise Program may be the solution you’re looking for. It’s been specifically designed by our physiotherapists to focus on key movements and areas that are prone to osteoporosis. See here to register your interest: Bones and Brawn Exercise Program

If nutrition such as a Vitamin D, Calcium or Protein deficiency are part of the problem, we have just added a Dietician to our team! Meagan can help ensure your diet is ticking all the boxes to keep your bones in tip top shape.

Balancing Performance and Injury Prevention for Runners

Tue, 22 Oct 2024 20:12:29 GMT

Running success isn’t just about clocking miles—it’s a balancing act between pushing your body to its limits and staying injury-free. The secret? Tuning into both your internal environment —muscle strength, tendon elasticity, and explosiveness—and the external environment of footwear, surfaces, and recovery strategies.

Internal Factors: Building Resilience

Your body’s internal strength determines how well you absorb the impact of running. Muscle strength powers your stride, while tendons act like springs, releasing energy. Proper stiffness and ground contact times boost efficiency, while explosiveness (muscle power) enables quick acceleration. A strong aerobic system and good bone health are essential to keep your body resilient against the constant demands of running. While an element of internal resilience stems from genetics, a large part of how healthy and robust our body tissues are, is determined by physics! Forces that we put on our body - whether it be lifting weights, jumping rope or doing sprints, play a major role in how strong our tissues are. The classic example of a 30 year old who takes up running for the first time after being a competitive swimmer their whole life, can encounter issues with weaker bones and might be at a greater risk of developing a stress fracture.

External Factors: The Environment Around You

Your running environment is just as important. The right footwear supports your foot type and stride, while different surfaces (e.g., trail vs. pavement) impact joint stress. In fact, its variability in surfaces that wreaks the most havoc with causing injury. Lesson here is to keep a consistent surface. Smart programming —including rest days—helps you push yourself without going too far. Proper recovery , including time for your body to recover after a long or strenuous run, is crucial to let your body heal and adapt.

Running Mechanics: The Cadence Sweet Spot

Running mechanics play a major role in keeping you injury-free. Key adjustments like reducing stride length and increasing cadence (steps per minute) to around 160-180 can improve efficiency and minimize joint strain. Using a metronome or BPM music can help you lock into this rhythm and avoid overstriding, which commonly leads to overuse injuries. This tweak not only protects your joints but also helps optimize energy use for faster, smoother running.

Finding the Perfect Balance

There’s no one-size-fits-all when it comes to running technique. However, if you’ve struggled with injury or are currently dealing with one, analysing and adjusting your running mechanics is essential. Consulting with an expert clinician at Life Performance is crucial. Running is all about balance, and with the right combination of internal strength and external support, every step you take counts.

It’s Go Time: How to Best Prepare for your upcoming Marathon

shane@errolstphysio.com.au (Shane O'Sullivan) — Wed, 21 Aug 2024 05:43:59 GMT

The Melbourne Marathon is just around the corner. For our running die-hards out there, Christmas has indeed come early. Whether this is your 15th consecutive marathon, or you’ve made a last minute decision with your friend to join in the fun, your preparation in the lead up is equally as important.

Marathons can be a truly taxing experience on the body . Cramps, blisters and general soreness are almost a given, however, more serious injuries like a stress fracture or Achilles tendinitis / tendinopathy can be significantly reduced with a well- designed training program.

As physios, our role is often dealing with the aftermath of these injuries to help you get back out onto the track. However, as the old age goes, prevention is better than cure!

That is the main purpose of this article, so continue reading to learn how you can avoid coming to see us in the first place!

Acute: Chronic Workload Ratio

You may have heard of the Acute: Chronic Workload Ratio (ACWR) . It sounds complicated, but it is relatively simple. Think of it as how much running you are doing in the short term (normally the past week), compared to how much running you have done in the long term (normally the past month). For example, if you normally run 10km a week, and suddenly you run 20km a week, your ACWR will be quite high. If you normally run 10km, and then next week you run 12km, your ACWR will be much lower.

So why is this important? Monitoring our ACWR and keeping it at a consistent level is really important to reduce the risk of injury . Our bodies don’t tend to react well to spikes in training, and many injuries we see as physios result from an error in the athlete’s ACWR . To keep on top of this, use technology like Strava or a fitness watch to keep an eye on any big spikes in your training load. Planning out your running in advance (e.g. creating a running schedule) can also structure your training program so that the lead up to the big day is as smooth as possible.

The importance of strength and link to performance

Strength training and runners used to be treated as polar opposites. Strength training makes you really big, strong and heavy, whereas runners need to be quick, nimble and light on their feet – why on earth would they lift weights in a gym? We have fortunately moved on from this old dogma and come to realise that the message is really clear: Lifting weights significantly reduces your injury risk, whilst also boosting your performance. It’s a double whammy of the highest order! If you are someone who is repeatedly injured, or you feel that your running program is top notch, but your times have plateaued, strength training may be the answer for you.

If you are new to strength training and don’t have access to much equipment, perhaps start with 2 sessions a week focussing on key movements like calf raises, lunges and squats. If you really want to maximise the benefits of strength training, aim for 2-3x per week of legs and abdominal work. I’d also do a combination of lifting really heavy (eg 3 sets of 4-6 reps) and endurance training (eg 3 sets of 12-15 reps, using a lower weight) across the week.

So, there you have it. If you would like some guidance with preparation for your marathon, or don’t quite know what to focus on in your gym program, our team is here to help.

Happy running!

Recognizing Concussion in Contact Sports: Signs and Steps to Take

shane@errolstphysio.com.au (Shane O'Sullivan) — Fri, 17 May 2024 00:38:55 GMT

The thrill of competitive sport. A physical outlet for most to expel their built up energy. Engaging in contact sports like football, soccer, or hockey can be exhilarating, but it also comes with risks , especially regarding head injuries like concussions . Knowing the signs & symptoms of a concussion is crucial for players, coaches, and parents alike.

Signs to Watch Out For:

Headache: Persistent or worsening headache post-impact.

Nausea or Vomiting: Feeling sick to the stomach or vomiting.

Confusion: Disorientation, difficulty focusing, or feeling mentally foggy.

Dizziness or Balance Problems: Trouble standing or walking steadily.

Sensitivity to Light or Noise: Irritation or discomfort in response to light or sound.

Memory Problems: Difficulty remembering events before or after the hit.

Changes in Behaviour: Unusual irritability, mood swings, or personality changes.

There are a number of ways a concussion can be prevented.

Remove from Play: If there's any suspicion of concussion, immediately remove the athlete from the game or practice.

Seek Medical Attention: Book in with a Life Performance Sports Physician for a thorough assessment and plan to get you back on track. In some cases a physio guided program is also required.

Modified activities: While its important to let the head settle in the first week, recent research guidelines indicate that we must maintain low levels of activity. This could be a gentle walk, progressing to cycling - and is guided by your physiotherapist.

Avoid over stimulation: Loud noise, excessive concentration, sunlight, hustle and bustle of city life..... these can be problematic for individuals during the initial stages of a concussion. Keep this in mind and try to limit some of these in the early stages if they provoke symptoms.

Follow Medical Advice: Adhere strictly to the healthcare provider's instructions regarding return-to-play protocols.

Remember, the well-being of the athlete should always take precedence. Prompt recognition and appropriate action can mitigate the long-term effects of concussions and ensure a safe return to the game .

The ("Not So") Simple Ankle Injury

Mon, 18 Mar 2024 10:53:34 GMT

Picture this : you're walking in the sunshine, whistling dixie and having the best day. All of a sudden you step wrong, and your ankle twists. Ouch!

You've got yourself a ‘ simple ’ ankle sprain, right? Well, not so fast. What might seem like a minor injury can sometimes turn into a bigger problem than you'd expect.

Here's the lowdown: An ankle sprain happens when the bands of tissue (ligaments) that hold your ankle bones together get stretched or torn.

You might think r est , ice , and a bit of elevation will sort it out – and sometimes they do. But other times, there's more going on under the surface.

Amazingly, Once you have injured your ankle for the first time, you have a whopping 47% chance of re-injuring that same ankle in the future! Not to mention 40% of first time ankle sprainers, go on to develop Chronic Ankle Instability (CAI)!

One of the major issues is misdiagnosis .

What seems like a basic sprain might actually involve broken bones or damage to joint cartilage.

An early sign that there might be a fractured bone, is that you are unable to walk for 4 steps at the time of injury .

If your swelling persists > 5-7 days, and the whole joint is ‘fat’ , there could be a chance that you have damaged the cartilage.

If these more serious problems aren't recognised early & treated properly, they can lead to ongoing pain, swelling and trouble moving your ankle.

Then there's the rehab part.

Even after the pain & swelling fades, it's crucial to do exercises to strengthen and stabilise your ankle. Skipping this step could mean you're more likely to sprain it again in the future.

A rehab program will have multiple objectives:

1. Reduce swelling

2. Restore normal movement

3. Re-gain muscle strength

4. Re-gain balance & stability

5. Restore functional requirements – for example, running, sprinting & change of direction.

As with any rehab program, the type of exercises involved & the time it takes to get back to doing the things that you love, is a lesson in horses for courses!

Say you’re an avid hiker in the rough terrain of the hinterlands. We need to design your program to include a lot of training on rugged and unpredictable surfaces.

If you’re a field -based athlete who must stop on a dime and change direction, then we need to work on a lot of fast hopping and landing drills.

If you’re just a casual walker through the park 4 days per week, then we can work on some moderate level balance and stability and the length of the program will naturally be shorter.

And let's not forget about the mental toll. If you keep spraining your ankle, it can mess with your confidence and stop you from being as active as you'd like – which isn't great for your overall health.

Long story short: Ankle sprains might seem like no big deal, but they can cause serious trouble if you don't take care of them properly .

So, next time you twist your ankle, don't just shrug it off. Give it the attention it deserves to avoid bigger problems down the road.

Come in to see our expert clinicians and get a comprehensive rehab program tailored to your needs.

Early assessment & intervention is the key !

Anterior Knee Pain

shane@errolstphysio.com.au (Shane O'Sullivan) — Mon, 26 Feb 2024 10:42:04 GMT

Do you get pain at the front of your knee?

Walking downstairs?

Sometimes you feel like you have to go down sideways !

When you’re hiking…… Especially when you have to go downhill?

Playing sport…. Especially when you have to do a lot of short stop and start type movements?

Whether you're an athlete, a fitness enthusiast, or simply someone who enjoys an active lifestyle, anterior knee pain can be frustrating and debilitating.

In majority of cases, the pain is related the knee cap joint (patella femoral joint or PFJ) . In some cases it can be related to the patella tendon (patella tendinopathy) , however this is more rare than people think!

Patella tendinopathy requires a fairly specific history of jumping sports during the younger years, when the tendon is maturing… think a lot of volleyball & basketball during your teen years.

Causes of Anterior Knee Pain:

1. Overuse or Overload: Engaging in repetitive activities such as running, jumping, or squatting without proper rest or conditioning can lead to strain and inflammation in the knee cap joint.

2. Muscle Imbalances: Weakness or tightness in the muscles surrounding the knee, particularly the glutes, quadriceps and hamstrings, can alter the mechanics of the joint and contribute to anterior knee pain.

3. Poor Biomechanics: Issues with alignment, such as flat feet or excessive inward rotation of the femur, can place abnormal stress on the patellofemoral joint, leading to pain and dysfunction.

4. Trauma or Injury: Direct impact to the knee or sudden movements can cause damage to the structures within the joint, resulting in pain and discomfort.

5. Improper Footwear: Wearing shoes that lack proper support or cushioning can exacerbate knee pain by affecting the distribution of forces during movement.

Management Strategies:

1. Modification of activities: Taking a break from activities that exacerbate knee pain can help reduce pain and sensitivity. Usually this is removing activities where the knee has to travel forward over the toes. BUT….. remember this is a short term solution! WE MUST train your knee to slowly accept these knee over toes forces again, in due course, when your symptoms have settled & guided by your practitioner.

2. Gradual progressions in load: If partaking in a new jumping sport or activity, ensure that you build toward this slowly. Your clinician can help you with a program that prepares your knee for these demanding tasks.

3. Physiotherapy: Working with a physiotherapist can help address muscle imbalances, improve strength & capacity, and correct faulty movement patterns through targeted exercises.

4. Strength Training: Strengthening the muscles around the knee, especially the quadriceps, hamstrings, and glutes, can provide better support and stability for the joint, reducing pain and improving function.

5. Orthotics and Proper Footwear: Custom orthotics or supportive footwear can help correct alignment issues and provide cushioning and shock absorption, reducing strain on the knees during activities.

6. Bracing or Taping: Some taping techniques can help with reducing pain levels in the short term, or if we need to get you up for an important match.

Now, we understand the underlying causes of anterior knee pain and have some appropriate management strategies in the toolkit!

ACL Injury - Do I need surgery?

shane@errolstphysio.com.au (Shane O'Sullivan) — Tue, 30 Jan 2024 08:04:14 GMT

So, you have done your ACL.

You felt the pop, your knee collapsed and the pain was excruciating for the first 30 seconds.

You hobble off the field, and thoughts start rushing through your mind…

Oh no I'm going to need surgery!

How much will it cost me?

How long will I be ou t for?

Thankfully, we now have other options available that heal and rehabilitate an ACL injury without the need for surgery.

One promising approach gaining recognition is the ACL cross bracing protocol, a methodology rooted in the philosophy of facilitating the body's natural healing processes.

Let us delve into the key principles that guide this protocol and explore its significance in aiding the recovery of this crucial

ligament.

Reduce the Ligament: At the core of the ACL cross bracing protocol is the concept of reducing stress on the ligament. By providing external support in the form of a brace, the protocol aims to minimise the strain on the ACL during the healing process. This reduction in stress is crucial for allowing the ligament to recover without unnecessary interference, fostering an environment conducive to healing.

Brace Knee at 90 Degrees: One of the fundamental aspects of the protocol involves bracing the knee at a 90-degree angle. This positioning not only ensures optimal support but also promotes stability during movement. The brace acts as a protective shield, limiting excessive movement that could potentially hinder the healing process of the ACL.

Brings Ends Closer Together: Another crucial principle is the idea of bringing the ends of the ligament closer together. The brace serves as a bridge, supporting the ligament and facilitating the natural process of reconnecting the torn ends. This proximity aids in the restoration of the ligament's structural integrity, a key component of successful ACL recovery.

Allow the Body to Do What It Wants to Do: The ACL cross bracing protocol emphasises working with the body's innate healing mechanisms. Instead of imposing rigid restrictions, the philosophy encourages allowing the body to

move naturally within the parameters set by the brace. This approach

respects the body's healing instincts while providing the necessary support for an optimal recovery.

Bracing Protocol: Now, let's take a closer look at the specific bracing protocol that accompanies the ACL cross bracing philosophy:

Weeks 1-4 - Locked at 90 degrees, Non-Weight Bearing:

In the initial stages, the knee is secured in a brace, maintaining a fixed angle of 90 degrees. During this time, weight-bearing is strictly prohibited, allowing the ligament to rest and minimising stress on the healing tissue.

Patients are provided a knee scooter to get around.

Weeks 5-6 – Week 5: 60-90 degrees, Week 6: 45 -90, Non Weight Bearing:

As the healing progresses, the brace is adjusted to allow controlled movement within a reduced range. Weight-bearing is still restricted to promote a gradual reintroduction of stress on the ligament.

Weeks 7-8 – Week 7: 30-full flexion, Week 8: 20-full flexion, Partial Weight Bearing:

Further modifications to the brace accommodate increased flexion of the knee. Weight-bearing is introduced in a partial manner, allowing the ligament to adapt to increased stress gradually.

Weeks 9-10 – Week 9: 10-full flexion, Week 10: full range, Wean crutches:

Continued adjustments to the brace support the progression towards a fuller range of motion. Crutches are gradually phased out as weight-bearing becomes more tolerable.

Weeks 11-12 – Full range, Full weight bearing:

By weeks 11-12, the brace supports the knee through a complete range of motion, and weight-bearing is fully restored. This phase marks the final stages of rehabilitation, as the ligament strengthens and adapts to normal activities.

Week 12 – Remove brace and re MRI:

At the culmination of the protocol, the brace is removed, and you will undergo a follow-up MRI to assess the ligament's integrity. This step ensures that the healing process has been successful, and the ligament was healed strong enough to restore normal activities. In combination, with the MRI, a barrage of other physical tests will be implemented to gauge whether you have the strength, capacity and power to resume higher level athletic activities.

A preliminary study in nearly 400 subjects, showed a healing rate of 90%. (Filbay et al, 2023).

During the 12 weeks of ligament healing, you will partake in a graduated rehab strength and power program.

At the end of the 12 weeks, the brace is removed and high end jumping, landing & sport specific drills will be undertaken.

Pending progress, competitive sport may resume at 9 months, similar to the low end of return to sport for ACL reconstruction. However, there is a leaning toward potentially getting back quicker than 9 months!

Some really exciting developments in the realm of ACL injury management!

Filbay SR, Dowsett M, Chaker Jomaa M, et alHealing of acute anterior cruciate ligament rupture on

MRI and outcomes following non-surgical management with the Cross Bracing ProtocolBritish Journal

of Sports Medicine 2023;57:1490-1497.

Adhesive Capsulitis

Tue, 24 Oct 2023 22:30:00 GMT

Adhesive capsulitis , or frozen shoulder , is a condition that affects the capsule/lining of the shoulder joint. It occurs most commonly in people aged 40-60 and

while it can result from an injury or surgery to the shoulder, in the majority of cases there is no obvious cause.

The condition involves inflammation and scarring of the shoulder joint capsule. The inflammation causes pain, particularly at night, while the scarring results in reduced range of motion in the shoulder joint as the capsule tightens.

Then if the shoulder is pushed into extreme positions, the scar tissue becomes irritated, causing more discomfort. While there is often no cause, adhesive capsulitis occurs more commonly in people with diabetes and other systemic inflammatory diseases, so it may be worth performing some blood tests if

these haven’t been done previously. Imaging with an X-ray and ultrasound (or sometimes an MRI) is not always essential as adhesive capsulitis can be diagnosed based on symptoms and clinical tests, but may be performed to ensure there is not another diagnosis to explain the symptoms.

Adhesive capsulitis has a natural history of resolution after typically 12-24 months. It is characterised by 3 phases: freezing, frozen and thawing phase. The freezing phase is often the most painful, as the inflammation causes progressive pain and loss of range of motion.

The duration of symptoms is often unchanged by treatments, however the goal of management strategies is to reduce pain and improve function during the course of the condition.

Treatment for adhesive capsulitis depends on the severity of symptoms and impact on life.

Gentle range of motion and strengthening exercises with a physiotherapist can help with maintaining function, while oral anti-inflammatories can help with the inflammatory pain.

When the pain, particularly at night, is not well controlled, then a hydrodilatation may be an option.

A hydrodilatation is an injection into the shoulder joint under ultrasound guidance, using a combination of cortisone, a potent anti-inflammatory, and normal saline, to dilate/expand the joint capsule. This injection is performed to treat the inflammatory pain, particularly in the freezing phase, so that patients can sleep and perform everyday activities with more comfort.

Our Sport and Exercise Physician can assess your condition and order investigations where required. He can also perform a hydrodilatation in the clinic under ultrasound guidance if deemed appropriate and can follow up clinical progress.

The Winning Advantage: 5 Reasons to Consult a Sports Physician

shane@errolstphysio.com.au (Shane O'Sullivan) — Tue, 19 Sep 2023 03:18:39 GMT

Whether you're training for the Melbourne marathon, a dedicated athlete or just someone who enjoys staying active, the guidance of a sports physician can be a game-changer!

Our very own Dr Jacob Jewson offers a unique set of skills and insights that can enhance your performance, prevent injuries, and keep you in peak condition.

Here's why seeing a sports physician should be a priority:

Tailored Expertise: Sports physicians understand the physical demands of various activities. They can provide personalized advice and training plans that cater to your sport or exercise routine, helping you achieve your goals efficiently and safely.

Injury Prevention: Stay proactive, not reactive!. Sports physicians are well-versed in identifying potential problem areas in your biomechanics or training regimen. By addressing these issues early on, you can significantly reduce the risk of injuries and setbacks.

Performance Enhancement: Whether you're a weekend warrior or a professional athlete, everyone strives to improve. Sports physicians can assess your strengths and weaknesses, fine-tuning your training to maximize performance gains and reach those lofty heights!

Fast Recovery: In the unfortunate event of an injury, a sports physician's expertise can speed up your recovery process. They offer comprehensive assessment & treatment plans. This might involve scans to help create an accurate diagnosis & prescription of medications or injections to facilitate your road to recovery and get you back to the things that matter.

Holistic Approach: Sports physicians consider not only the physical aspects but also the mental and emotional components of sports. They can provide strategies to manage stress, optimize sleep, and maintain a balanced diet – factors crucial for overall success.

Partnering with a sports physician can provide a winning advantage for athletes and fitness enthusiasts alike.

Their specialised knowledge , injury prevention insights , performance-boosting strategies , and holistic approach set them apart. By investing in your body's well-being and seeking their guidance, you're investing in your long-term success. Don't wait until you're sidelined by an injury; take the proactive step of consulting a sports physician and elevate your game today.

Management of Achilles Tendon Ruptures

Tue, 30 May 2023 00:21:01 GMT

What is an Achilles Tendon rupture?

Achilles tendon rupture is an injury that occurs when the tendon that attaches the calf

muscle to the heel bone is torn.

It typically occurs during a fast acceleration from standing and the patient feels they have been hit in the back of the leg and hear a loud pop.

Who is at risk?

Males between the ages of 30-50 who participate in sports with explosive movements such as

basketball, soccer or tennis are most at risk of Achilles rupture.

Medical conditions such as

diabetes,
obesity
high blood pressure

Can also predispose to achilles rupture.

Management

The management of achilles tendon rupture has evolved over the years, and this blog post

aims to review the most recent approaches to initial management of the injury, with a

particular focus on surgical vs conservative management.

Conservative management

This involves non-surgical treatment options such as:

immobilisation in a boot with heel
wedges or a plaster cast, non-steroidal anti-inflammatory (NSAIDs)
guidance through a physiotherapy program

This approach is often chosen by patients who have less active

lifestyles and may have underlying medical conditions that make surgery a higher risk.

A recent systematic review published in the British Journal of Sports Medicine (2021)

evaluated the effectiveness of conservative management for achilles tendon ruptures. The

review found that immobilisation in a cast or boot within 2 weeks of initial injury, followed

by functional rehabilitation had similar outcomes to surgery in terms of overall recovery and

return to sports. Furthermore, patients who participated in an accelerated functional

rehabilitation program with early range of motion were at no more risk of re-rupture than

surgical patients.

Surgical management

Surgical management involves repairing the torn tendon through a surgical incision under

anaesthetic. This approach has historically been the favoured option, however recent

evidence is indicating similar results in conservative management regarding return to sport

and re-rupture rate, with a lower risk of complications.

A systematic review from the Journal of Foot and Ankle Surgery compared outcomes of

surgically managed patients with conservative management.

They reported surgical management had a higher risk of complications such as:

wound infection
nerve damage
blood clots

Contrary to the review discussed previously, there was a higher re-rupture rate

in conservatively managed patients. However these patients were not require to undergo a

functional rehabilitation program following the acute management.

Comparing Conservative and Surgical Management

Overall, the evidence currently supports conservative management with a functional

rehabilitation program. This plan has demonstrated similar outcomes as surgical

management regarding:

re-rupture risk
return to sport time
and eliminates risks associated with surgery

It is worth noting a higher re-rupture risk has been reported in these articles

with patients who did not undergo a functional rehabilitation program during conservative

management. This emphasises the importance of rehabilitation regardless of operative or

conservative management.

In conclusion, the management of achilles tendon has evolved over the years. Decision

making is a collaborative process and should be made on a case by case basis with the

patients activity level, overall health and personal preferences in mind.

The current literature supports conservative management as a viable option that eliminates

complications associated with surgery and produces similar outcomes regarding return to

sport and ankle function.

References:

Maffulli, N., Loppini, M., & Spiezia, F. (2019). Management of acute Achilles tendon ruptures

in athletes. Foot and Ankle Clinics, 24(4), 761-775. https://doi.org/10.1016/j.fcl.2019.06.002

Ochen Y, Beks R B, van Heijl M, Hietbrink F, Leenen L P H, van der Velde D et al. Operative

treatment versus nonoperative treatment of Achilles tendon ruptures: systematic review

and meta-analysis BJM, 2019 doi:10.1136/bmj.k5120

Zhang, S., Shi, W., Ren, L., Chen, X., & Wang, H. (2021). Surgical versus conservative

treatment for acute Achilles tendon rupture: A systematic review and meta-analysis of

randomized controlled trials. Journal of Orthopaedic Surgery and Research, 16(1), 1-9.

https://doi.org/10.1186/s13018-021-02779-0

Jaw Pain Temporomandibular Disorders (TMD)

Tue, 11 Apr 2023 06:19:25 GMT

Does the thought of biting into a hard apple give you goose bumps?

The constant clicking and pain that occurs when you bite is enough to turn you off hard fruit - For life!

Don't even talk about yawning......

'Temporomandibular disorders' , commonly known as jaw pain , affect about 20% of the population

and are probably more common in women than men.

They can occur for many reasons.

Some examples are :

Stress related tooth grinding causing overload of the facial muscles and

overloading the jaw joints.

2. Working the jaw muscles to open your airways when they are

narrowed because of the relaxation of the muscles when sleeping and snoring.

3. Strain of the jaw joints of muscles following prolonged opening with dental

procedures or general anaesthetics.

4. Direct trauma when hit in the face

5. Stiffness of the neck joints and poor head/neck posture restricting jaw

movement.

Symptoms can comprise facial pain and headaches , neck pain , tightness of the jaw muscles , restriction of jaw movement , pain with chewing and yawning and clicking in the jaw joints.

The management of facial pain requires a collaborative approach .

The first point of call for TMD’s is usually the dentist.

The dentist can eliminate dental causes for the pain such as cavities or impacted wisdom teeth .

If there are no problems there you can be referred to a physio for management .

In cases where the TMD is associated with ear pain - Ear, Nose and Throat Specialist will be involved.

Physiotherapy treatment will involve an assessment to analyse why you have developed the TMD.

The physio will discuss your symptoms with you and identify possible causes so you can work on changing these habits.

They will look at :

Range of jaw movements and neck movements

Check for increased muscle tension in your jaw or neck muscles

Check for stiffness in the jaw joint or neck joints and .........

Look at postural changes that could be contributing to your problem.

Treatment will then involve correcting any deficits that are found on assessment.

Techniques may involve jaw or neck joint mobilising , massage to the jaw or neck muscles, dry needling and exercises.

Generally this condition can be quite well managed with physiotherapy and self-management.

So if you have been putting up with jaw & neck pain, or fed up with the 'clicky jaw' every meal.......

Call up and book an appointment at Errol St with our resident jaw and neck specialist, Sue!

If you don't feel like talking to anyone because of your jaw pain, you can book online!

We are here to help you live life to the full, without jaw pain!

The Team @ Errol Street Physio

The truth behind why we don't need to stretch in our warm ups!

Tue, 14 Mar 2023 23:38:26 GMT

Stretching has long been considered a vital component of a proper warm-up before physical activity.....

However, recent studies suggest that stretching may not be as effective as once thought for injury prevention , especially when done before exercise!

The traditional notion of stretching before exercise was based on the belief that it increased flexibility, reduced muscle stiffness , and ultimately reduced the risk of injury.

However, studies show that stretching during a warm-up routine does not actually prevent injuries.

In fact, studies have found that stretching before exercise can actually impair performance and increase the risk of injury.

The reason behind this is that stretching can actually reduce muscle strength and power , which can lead to poor balance and coordination .

This can lead to increased susceptibility to falls and other accidents during physical activity.

Furthermore, static stretching, which is the most commonly used form of stretching, has been shown to have no effect on reducing the risk of muscle soreness or injury .

In fact, it can actually cause muscle damage and soreness , which can hinder athletic performance and increase the risk of injury.

So, if stretching is not effective for injury prevention, what should be done during a warm-up routine?

The answer lies in dynamic stretching and graduated activity intensity.

Dynamic stretching involves performing movements that mimic those of the activity being performed.

This type of stretching increases blood flow and activates the muscles needed for the activity.

Then it is a matter of gradually increasing the intensity of actions that are specific to your sport.

For example, if your sport involves a lot of short, hard sprints, build your intensity of running speed, over some longer distances.

Then gradually, reduce your distance to the shorter stuff , while getting your intensity up to 100%.

You really want a light sweat up and your heart rate high. Then you're ready to go!

In conclusion, stretching during a warm-up routine may not be effective for injury prevention , especially when done before exercise .

Dynamic stretching and foam rolling are more effective warm-up techniques that can help reduce muscle stiffness , increase range of motion , and improve athletic performance .

So, the next time you’re getting ready for physical activity, skip the static stretching and incorporate dynamic stretching and foam rolling into your warm-up routine!

Our team of superstar practitioners are here to help!

Simply give us a call on 9329 9988

Blisters are the most common injury in sport!

Mon, 13 Feb 2023 03:52:19 GMT

Blisters are the most common injury in sport...

Research shows between 16% and 76% of runners and between 21% and 95% of hikers

suffer with friction blisters on their feet!

Blisters are also incredibly common and debilitating

in sports like netball , tennis and football .

In fact, foot blisters aren’t just the most common foot injury in sport, they’re THE most

common injury in sport!

More common than musculoskeletal injuries including knee pain,

Achilles tendinitis , lower back pain and ankle sprains; and more common than any other skin

injury.

Of even more concern, foot blisters are associated with a 50% increased likelihood of a

musculoskeletal training-related injury!

Worth preventing, don’t you think?

Working with Western United in the A-league, the worst part of the preseason was the

blisters. It was something that I have worked strongly at decreasing if not nearly preventing.

This is not just at a professional level but at a junior and recreational levels as well

There is new understanding in what causes friction blisters on feet and how to prevent them.

It’s not just about heat, moisture and friction.

Blisters are a tear under the skin surface caused by the skin and bone moving out of sync.

As the bones move within the foot with each step we take, the skin does not immediately follow, and so the soft tissues between skin surface and bone are made to stretch and distort. This is called shear distortion.

If there is too much shear, a tear develops within the layers of skin which fills with fluid within 2 hours to form the blister.

The good news is, ... there is a way to beat the blister odds. No matter what sport or activity you take part in.

It involves creating a Blister Plan!

At Errol St Physio we are Blister Prevention Certified and can provide you with your very own individualised blister plan

today.

We'll discuss your blister history , examine your gait, feet and shoes , we'll understand your

goals and discuss your susceptibilities t o deliver your own written blister plan that you can

easily follow.

We can help!

Simply give our friendly reception team a call on 9329 9988

5 tips to return to pre-season safely

Wed, 18 Jan 2023 23:04:41 GMT

5 Tips to return to pre-season safely!

1. Consistency is key

Hopefully you have managed to maintain a regular 3-4 sessions of training per week over the break, comprising running sessions and some upper & lower body strength.

If you haven't included any strength work, it's never too late to start!

Lower body lifts you should include are:

A loaded squat
Deadlift
Lunge
Calf raise
Hip thrust

While upper body lifts may include:

A chest press
Heavy row
Shoulder press
Chin up

Make sure you start gently with these exercises, starting with 3x6 reps of each exercise once per week after the running session.

After 3 weeks you can add another strength session!

2. Run fast

The biggest protective factor for hamstring strains is running fast!!

Try to get 2-3 maximum effort sprints over 60-80m once a week during this period.

Ceasing high speed running over the Christmas break, then recommencing sprinting puts players at much higher risk of muscle strains . If you feel you are lacking here, make sure you progress carefully over the next 4 weeks.

3. Nordics and Copenhagens

Nordics and Copenhagens have been shown to prevent groin and hamstring injuries. If there were two gym based exercises to combine with high speed running and change of direction running, these are it!

Great bang for your buck, always challenging and require no equipment (do this with a training partner) – Google for correct execution of the exercises.

If you are new to these complete 2 sets of 5 1x/wk for 2 weeks after training. Then can increase to 2 sessions - ALWAYS POST TRAINING!

4. Be honest with yourself - Have you done enough?

Don't lie to yourself - If you have used the previous 3 weeks for some serious R&R & have done nothing, then don't try and catch up!

Take it slowly during the first 3 weeks of pre season.

Complete parts of training, and gradually increase your exposure to a full session. Having a good relationship with your coach will help here!

5. Get your recovery

Sleep is pivotal!

Ensure you're consistent here.

Split your high load running days that involve a lot of high speed running . Ensure there are at least 2-3 days in between each for recovery.

If you have a niggle, don't try and push through it - get it checked by a physio @ Errol St!

We are always here to help!

Achilles tendon pain - Achilles Tendinitis

shane@errolstphysio.com.au (Shane O'Sullivan) — Sun, 23 Oct 2022 05:07:31 GMT

Physiotherapy & Management

The otherwise robust Greek mythological warrior 'Achilles', had one vulnerability - That was his Achilles heel!

Fast forward 2000 years and not much has changed!

We haven't been able to shake the pesky Achilles tendon pain!

And

Although it is the thickest tendon in the human body, doesn't make it bulletproof!

The Achilles tendon has a unique function - It’s required for locomotion - which means that it doesn’t just affect runners & athletes– It can affect something as simple as walking!

How many steps have you taken in your life when you reach your 40s, 50s, 60s?

During these years, the Achilles tendon is prone to undergoing changes in material properties and structure that may lead to

pain – likely due to the sheer workload that it has had to undergo across the lifespan.

What has happened over time, is we have developed our knowledge around what and why this tendon causes issues for so many people.

What we commonly refer to as Achilles tendinitis, we now understand that it is not predominantly inflammatory in nature, hence we lose the suffix ‘itis’ and replace with ‘Pathy’

Achilles Tendinopathy

Although this may seem semantics, the change in terminology & mindset has allowed us to investigate

effective ways of managing this debilitating disorder.

So what should you do if you have Achilles tendon pain?

Physiotherapy management is the first line of defence!

Achilles tendons respond to ‘Active treatment’ - Exercising, loading, strengthening ……..

And minimally to ‘passive’ treatments - getting injections, taking tablets……..

Some strategies that we use to help your Achilles tendon pain:

1. Modify loads – In the acute stages of an Achilles tendon injury, its pivotal to get an

assessment . If you leave acute Achilles pain for greater than 4 weeks, you run the risk of

developing a long term tendinopathy that can take several months or YEARS to fix!

2. Avoid complete rest – Most people get pain in their Achilles and think they should take

complete rest and it will get better. Tendons HATE complete rest. You might feel better

during a short period of rest, but as you start to increase your workloads again, pain

commonly comes back . There are some activities that need to be avoided when pain is

acute, however there will be a level of load and exercise that the tendons must continue –

It’s your physio’s job to determine the right program for your stage of Achilles tendinopathy.

3. Strength – Calf weakness can be a common deficit that we see in people with Achilles

tendon pain. A physiotherapist led strength program is a great way to counteract this and

ensure that your Achilles tendon stays in good health!

4. Tendons like high force - Strong evidence supports the use of heavy resistance loads in

improving a tendon material properties, while some forms of heavy load exercise like

isometric holds may offer a pain relieving effect.

5. Avoid compression – If your Achilles problem is low down toward the heel bone , then it will

be sensitive to stretching, like when you stretch your calf and take your knee over your toes.

Putting some wedges in your heel, or w earing footwear with a raised heel , can be effective

at offloading the tendon in the acute stages.

6. Get a plan & stick to it – Your physiotherapist will create a management calendar that will

work through key functional milestones. The aim here is to apply slow and gradual

increments in loading. You might work through body weight exercises , then loaded exercises,

heavy strength to faster loading and finally ‘spring’ type activities.

7. Injections have little effect – There is little evidence to support the use of injections in the

treatment of Achilles tendon pain. So consider that as a last resort!

We can also get some good effect from hands on treatment such as massage/release work,

dry needling and ankle mobilisation.

Unfortunately these ‘Passive’ techniques tend to not be

long lasting.

Avoid Stretching!

Stretching serves no purpose in getting a tendon back to full pain free function.

Likewise, orthotics…….

There is no evidence that these will help Achilles tendon pain.

Well there you have it!

A crash course In Achilles management!

While this serves as a general framework for Achilles management, every individual has their own story.

Your Errol Street physiotherapist or podiatrist will help you piece together main driving forces behind your Achilles pain.

And while the Mythical God Achilles was an amazing warrior, he succumbed to his weakest

link.

Don’t let yourself go in the same direction!

The Best Exercise For Low Back Pain!

shane@errolstphysio.com.au (Shane O'Sullivan) — Wed, 28 Sep 2022 06:27:50 GMT

Now that we have optimised our organic reach with this catchy (ok, boring) title!

& hopefully gathered your attention!

Let's discuss the digital age of......

'The best exercise for (INSERT INJURY)'

Whilst you are now reading an informative & and pragmatic masterpiece on making an appropriate exercise selection specific to an injury, there is no doubt that 3 minutes ago you were 'doom scrolling' Instagram learning about a magical exercise that will cure all of your pain!

The digital age has opened a pandoras box of unregulated advice , education and strategies , which at times can oversimplify the pain experience.

The presence of pain and injury can occur due to a multitude on interacting factors and provides many complexities to the patient and the treating clinician – many more than can be solved with one magic bullet (Exercise!).

While we advocate the provision of value to the population with widespread promotion of health behaviours through online content,

we are a little fed up with the line.....

'Do you have back pain, do this exercise!'

So why doesn’t a ‘once size fits all’ approach, work for people in pain?

As we have learnt above, pain is multifactorial. It may come on quickly with a sudden injury.

You roll an ankle

Tweak your back

Pain may also arise for no apparent reason – you wake up one day and the pain is there!

Sometimes it can come on as an overuse problem.

Sometimes it arises due to stiffness, biomechanics, weakness, past injuries, central changes in the brain, psychological beliefs, attitudes, societal narratives, hormonal changes………. The list is never-ending!

While we have learnt a lot more about pain in the last 25 years, there is still a lot we don’t know.

Not withstanding the fact that there is no ‘special’ exercise to cure your pain, there is a large body of evidence that proves an exercise approach has a strong probability of assisting with pain reduction and rebuilding YOU back toward your physical aspirations and the specimen you once were!

Instead of searching for the ‘best’ exercise, we need to identify an exercise approach that is specific to your injury and individualise this approach specific to YOU, the human being who is experiencing the pain!

To do this we must understand some key individual factors prior to setting down the road of exercise therapy:

1. Injury status:

Where is your injury on the continuum?

Acute/ early stage where the tissue is irritable and pain is the major factor or subacute/ chronic where it might be stiffness, weakness or lack of confidence in movement.

2. Injury Type:

If you’re a desk worker with back pain from sitting at the desk all day, getting out and engaging in general exercise is likely to provide great benefit.

Whereas if you are repeatedly spraining your ankle while playing netball , we need to drill down on a more specific neuromuscular balance and stability program.

3. Movement restrictions:

Often an injury will cause a restriction in some direction of movement or function.

In this instance we must take a graduated approach, firstly protecting the painful movements or functions and then gradually working our way back to these once painful movements, when the time is right!

An example might be an irritated hip joint in a dancer – You need 4 weeks away from high kicks and splits – with the rehab program slowly incorporating these movements after this period.

4. Past experience:

Have you had a good experience with a certain exercise intervention in the past?

This is always a good starting point as your brain is already tuned into this exercise frequency.

You have experienced it work before, so it should work again? This will depend largely on point 2.

5. Affinity toward exercise:

Some of us love exercise and the many benefits it provides us!

You might have an attention to detail when it comes to sets, reps, tempo & resistance, and love the gym!

Then there’s the runners, team & individual sport enthusiasts.

Others among us enjoy the more generalised movement approach where we almost camouflage exercises into our daily life - Clocking up your daily steps is a good example.

Some more artistic types enjoy the choreography of certain types of dance, yoga and gymnastics.

The type of exercise you are drawn to will play a significant role in your motivation levels and the ability to create a habit. Therefore as we say in the clinical world: ‘The best exercise …… is the exercise that the patient does!

So next time you view “The best exercise for……” on Instagram, you might pause, take a breath and think

“Am I really giving my body the specific attention that It requires”

“Can this one exercise be the answer to my problems”?

And after reading this you might decide to keep scrolling, all the way to @errolstphysio where you

book an appointment to get an individualised exercise approach!

How To Stay Injury Free as a Runner

Fri, 17 Jun 2022 04:00:57 GMT

A wise person once said, you ‘don’t get fit by doing one great running session but by completing months of good training.’

Many runners will agree with this philosophy of training. While so many of us tend to get it wrong by either training at the level we want to get to, not respecting the importance of recovery while also failing to pay attention to strength training.

Below is a short rundown on some exercises you can do at home , with minimal equipmen t to prevent any niggles that may result in time away from training.

1. Lateral step down

When running we spend time only in a single-leg stance or both feet in the air. This exercise aims to really work to ensure we are staying upright through the trunk while challenging our hips, knees and ankles to maintain a strong posture.

Not only is the step-down addressing knee strength within the range of movement specific to jogging, it also loads our hip stabilisers which play a large role in effective running economy. This exercise is a mainstay for gluteal tendinopathy and anterior knee pain.

Dosage – 3 x 15

Progression – add on a light weight such as a dumbbell

2. Raised hamstring bridge

If you have even ran in the hills or increased your exposure to speed training, you may experience some soreness at the highest part of the hamstring.

The classic ‘proximal hamstring tendinopathy’ is experienced by a majority of long-distance runners at some point of their running career.

This exercise is brilliant to not only strengthen the hamstrings and glutes, but is also very effective in reducing pain immediately prior to a run when completed as an isometric hold (2 x 30-45 seconds).

Dosage – 3 x 8-12 – add a pause at the top for 1 second

Progression – Single leg

3. Split squats with a bent knee calf raise

This is a personal favourite of mine, not only because you can complete two exercises at once, but load the soleus (the workhorse of the calf) – recent research tells us that the gastrocnemius is minimally involved during slow jogging!

Incorporating the split stance position challenges the person across all different planes while involving ankle, knee and hip correction strategies.

Dosage – 3 x 8 single leg calf raises / 8 split squats

4. Heavy single leg calf raise

Contrary to the bent knee calf raise in the split squat position, we are aiming to really load the gastrocnemius muscle of the calf, which becomes more heavily involved with increased running speed or completing hill reps.

Also, this aims to load up the achilles tendon in a way that promotes resilience for those long runs. Working through a slow and controlled range is most effective to best challenge the calf and achilles.

Dosage – 4 x 5 with a heavy weight

Progression – try completing this off a step!

To learn more check out our youtube video below - giving you all the tips to stay injury-free through your running journey.

As always if you have any more questions or need some advice book in with one of our friendly and qualified physios!

How To Choose The Right Football Boot

Tue, 19 Apr 2022 00:23:12 GMT

Every human foot is different! Athletes and weekend warriors are no exception! While most

of us like to think of ourselves as ‘elite athletes’, the majority play for their local team, enjoy

time with mates, while reaping the benefits of regular physical activity.

If you are a weekend warrior, here are a few tips to help you know how to choose the right

football boot.

With the football (AFL and Soccer) season upon us, we often get all types of

questions regarding football boots. The Football boots we buy are often chosen because we

see our favourite player wearing them.Or sometimes because we like the colour or

chancing umpires’ votes!

Buying a footy boot is an important decision and we need to put

this aside and consider some of the important functional features.

Most notably, comfort , foot shape , materials , stud configuration , support and/or flexibility.

How To Choose The Right Football Boot

Selecting a boot that lets you perform at your best is far more important than style, colour

or which famous sports person wears them.

The right boot for your feet will ensure you have extreme comfort, support, and prevent you from developing injuries. The 4 most important things you should consider when buying new boots are:

Fit

Getting your boot fitted by a professional is key to comfort and injury prevention. When buying boots online you run the risk of them being too wide or too narrow. This can increase the likelihood of blistering, nail damage, and increase load on specific muscles. A professional can take into account your training and game history, foot shape, and if you need to fit in padding or a foot orthotic.They also have up to date knowledge on the boot’s functional features.

In a study comparing 2 professional teams, one team had self-selected boots and the other had their boots selected based off their foot profiles. The team that had professionally fitted boots had higher comfort ratings and a lower incidence of lower limb

injuries.

The best shoe is the shoe that fits best!

Materials

Believe it or not, the materials the boot is made of can affect overall fit and function.

The lighter more synthetic materials often lack durability and support and do not conform to the

foot like the leather options.

Kangaroo leather is strong and durable and will respond well to kicking and the rapid change in direction. Recent studies have shown an increase in time

spent on the sideline with certain injuries when a player has changed their boots.

Studs

The general rule of thumb here is that mouldable studs are better in dry conditions when the surface is hard and when it's wet and slippery the longer screw ins are better suited. If you are a higher-level player, sometimes it’s worth having two pairs with different stud

configurations.

Studs play a great role in injury prevention.

They allow for traction across the ground. The number and distribution of studs is assumed to diffuse stress, reduce pressure peaks, and

improve stability and comfort when playing.

However, as discussed in our previous blog 'A Brief journey into Men’s and Women’s Football boots' there has been an increase literature looking at the role stud position and number can impact the occurrence of ACL injuries in female athletes given that the boots in most cases are ‘let shrink and paint it pink’ column.

Meaning that they are smaller versions of the men’s shoes and not made for women’s feet.

If you are unsure if a certain football boot will be appropriate for you or you are looking for advice on a new boot, make an appointment or phone our clinic to chat with our expert sports podiatrist, Sam!

Women’s football has taken a foothold!

shane@errolstphysio.com.au (Shane O'Sullivan) — Thu, 17 Mar 2022 06:53:41 GMT

A Brief journey into Men’s and Women’s Football boots.

I initially started writing this blog to help explore what to look for in the right pair of Football boots for players at all levels. The further I looked in soft ground versus hard ground, cleat versus stud, low cut versus high cut, mid sole bend, leather upper versus synthetic upper… the list goes on and can be quite complicated. However, I did stumble upon an interesting fact…........

The boots I was researching were mainly men’s football boots, or to say boots made for the male foot! This is not to say that I did not look for women’s football boots. I did, but the sad realisation dawned upon me. There weren’t that many out there with a few outliers being noted. This posed the question, is there a difference and should there be a difference in Women’s and Men’s football boots?

To answer this, we need to delve into a bit of history.

Traditionally, Football boots have been made from the last/mould by manufacturer based on Caucasian male foot shape (Thomson et al., 2021). Furthermore, some of the female boots on the market are based on a traditional men’s B width which do not factor in differences between Men’s and Women’s feet.

Studies by Kauss and colleagues in 2008 and 2010 have found that the adult female foot is anatomically different to the adult male foot. It is on average smaller. However, women generally have a wider forefoot relative to their foot length, a greater ankle circumference, a different ankle shape, and a more proximally placed fifth metatarsal (located on the outside of the forefoot). This is not saying that all female players exhibit these characteristics as there will be variance amongst all groups.

The lack of women’s specific football boots (soccer and AFL) has created a hole in the market until recently.

Brands such as Ida Sports have been leading the way (have a look at the linked article below) with female based football boot and the ethos of making boots that accommodate the nuances of the female athlete foot. In addition, ASICS has released the DS light for the female athlete foot.

The rise in participation of women’s sport in Australia with growth of AFLW, the Matilda’s flourishing on the world stage and lead up to Women’s world Cup in 2023 – brands such as Adidas, Nike and Puma have started to release their women’s ranges. Not only offering a variety in course but allowing for better fitting boots, improved comfort levels and decrease in injuries such ACLs & fractures.

So, is there a difference between Men’s and Women’s football boots?

The simple answer is yes!

For more information on how we can Errol St Physiotherapy can help you with your next football boot choice please feel free to reach out to one of our team.

Articles:

https://www.theguardian.com/football/2020/dec/17/football-boots-designed-for-women

https://www.rmit.edu.au/news/all-news/2020/march/ida-sports-football-boot-for-women

https://www.foothealthaustralia.org.au/foot-health-news/championing-success-in-womens-football

References:

Krauss I, Valiant G, Horstmann T, et al. Comparison of female foot morphology and last design in athletic footwear--are men’s lasts appropriate for women? Res Sports Med Print 2010;18:140–56. doi:10.1080/15438621003627216

Krauss I, Grau S, Mauch M, et al. Sex-related differences in foot shape. Ergonomics 2008;51:1693–709. doi:10.1080/00140130802376026 .

Thomson, A. et al., (2021) “HEY COACH/DOCTOR/PHYSIO/ PODIATRIST/DAD/MUM: WHAT FOOTBALL BOOT IS BEST FOR ME”? https://www.aspetar.com/journal/viewarticle.aspx?id=537#.Yfm-cFhBx0t

Hips Don't Lie!

Tue, 08 Feb 2022 23:06:25 GMT

Naughties pop star, Shakira, certainly did not suffer with stiff hips! She exhibited a hip range of motion and movement control, that was second to none!

Unfortunately, for the remainder of us less physically gifted, hip stiffness can provide very real issues.

To understand the causes of Hip joint stiffness, it’s important we define what the hip joint is.

The hip joint is a ball & socket joint. The socket is part of the pelvis and the ball is part of the femur (thigh bone).

The socket is quite deep, which gives the hip great strength and stability.

In some people, the structure of the ball and socket can be variable:

The socket can be extra deep, or twisted slightly backwards
The ball can have some extra bone on the neck, which makes it hard for the ball to glide smoothly into the socket with movement.

Watch these videos to understand how these structural changes can affect the motion of the hip joint

These structural changes are one reason that you might suffer hip stiffness, and might potentially lead to a disorder know as FAI – Femor-acetabular impingement.

This type of hip stiffness might manifest during athletic movements such as hard cutting in a football game, deep squatting at the gym or cycling in an aerodynamic position.

Effective management of structural hip stiffness can involve modifying provocative activities, rehab strengthening, while at times it might require a surgical opinion. This all depends on the level of activity that the hip is required to achieve.

The second type of hip stiffness is that of our 8 hour / day desk worker.

Prolonged sitting causes a shortening across the front of the hip – What we know as “tight hip flexors” . At the same time the gluteal muscles are lengthened and can take a bit of a holiday!

Alternating your position to stand regularly or sitting on a higher chair can also help this group.

Sometimes we also suggest using a downslope chair, which will open the front of the hips more.

The third group of hip stiffness is a little paradoxical!

This is the group who actually have extra hip mobility – What we term hypermobility.

This is typical of adolescent females who are dancers, gymnasts etc.

The extra mobility can be a direct cause of a very shallow socket and lead to hip instability.

It seems counter-intuitive that this group would feel stiff, however this increase in hip mobility causes a strain on the bigger muscles around the hip, causing them to become overactive and produce a feeling of stiffness.

STRETCHING WILL NOT WORK! And may only irritate the hip joint.

Rather, some soft tissue release and deep hip stability exercises are the way to manage this group.

The final type of hip stiffness is the baby boomer generation who have developed Osteoarthritis (OA) .

OA is a condition that we all experience to varying degrees as a natural part of the ageing process. The progression of OA can produce reductions in hip joint mobility – The hip feels stiff!

Effective management involves hip mobility & stability exercises with a general strength program, while understanding the limitations of the arthritic hip.

However, as we are finding with most joints that suffer arthritis on scan, the degree of arthritis does not correlate with pain. Some people have advanced cartilage changes and are still functioning at a really high level with minimal pain.

Alleviating your hip stiffness requires a very individualized approach . As demonstrated from the hip instability group, giving blanket hip flexor stretches to everyone is not the answer, and can lead to problems.

If you can empathise with one of the above categories, get an expert assessment with one of our leading Sports Physios.

It is then you will be free to shake your hips like our Colombian Queen of latin music!

A Contemporary Understanding of Low Back Pain

ben@errolstphysio.com.au (Ben Smith) — Tue, 30 Nov 2021 23:49:33 GMT

“I've slipped a disc”

“My back is out of alignment”

“I've been told my pelvis is twisted”

These are among some commonly held beliefs that patients carry with them when they first visit Errol Street Physio to get their back pain assessed.

Low back pain presents a monumental disability & financial burden worldwide (1). It affects most of us at some stage in our life, with the vast number of cases being transient in nature.

Unfortunately, a section of the population battles with chronic low back pain over an extended period of time.

Why is this the case?

Over the years low back pain has received some bad press.

Outdated models such as the comments above have entrenched themselves into the human psyche and created fear & “inaccurate beliefs” toward the cause of their pain.

Research has highlighted that abnormal imaging results such as disc bulges, facet joint or disc degeneration are present in people who experience no pain at all (2).

They can sit dormant until pain is experienced, and medical attention is sought.

Individual beliefs and attitudes around their pain experience play a crucial role in the longevity of the back pain cycle.

Say for example, you experience back pain for the first time.

There was no major traumatic episode, but you did some gardening on a Sunday afternoon and the next morning you can hardly move.

The pain persists for a week, struggling to stand up from a chair.

A visit to your medical professional and an MRI later, you learn of 2 disc bulges at L4 & L5.

You are told to rest and avoid bending over at all costs, it will extend the disc bulge.

And……… This is where it is left.

Until 6 months later you still have pain?

Unhelpful narratives contribute to the pain cycle.

Fear avoidance precludes us from moving normally, with the brain placing a “bubble wrap” around the spine, holding it rigid and stiff.

It is this rigidity and stiffness that prolongs the pain experience.

If we consider the narrative around posture:

“Sit up straight, don’t slouch”

“Lift with a straight back”

These all lead to rigidity and a fear of movement.

There has been a growing body of evidence in the contemporary back pain literature that refutes the idea that certain types of static or bending postures can cause low back pain (3).

And……….

Then comes the rise of the core stability empire!

“Your spine is unstable and weak”

“You need to strengthen your core”

Generating a perception that the spine is fragile & weak can lead to further fear avoidance, pain and disability.

So………

Why do we get pain?

Conditioning of the tissues – How accustomed we are to a certain activity – plays a major role in whether we experience a bout of back pain.

The tissue changes that we see on scans, although they are considered normal age -related changes, can at times become a little sensitive and inflamed.

The body reacts with muscle spasm and pain with movement.

The good news here is that if we apply some treatment & education, the tissue sensitivity settles, movement normalises and with some gradual exposure toward the once painful movements, we are back on track!

However…..

Complexity arises in the multi-dimensional nature of chronic low back pain (4)

There are times where the tissue sensitivity might not be the driving force behind your long term back pain.

Feeling threatened, vulnerable & catastrophising about the future, can all feed into a prolonged pain experienced.

As can past experiences such as seeing a relative suffer for years and undergo spinal surgery.

Poor sleep hygiene, fluctuating moods & activity limitations are also in the mix.

This is where the expertise of the Errol Street clinician will really shine through!

For pain that is chronic in nature, we will dig deep to identify if any of these factors are at play.

A comprehensive rehab program for long term back pain will involve, but not limited to:

· Education

· Collaboration

· Empowerment

· Goal setting

· Gradual exercise & activity exposure

Find out more by watching our Youtube video below:

KNEE PAIN - Your complete guide!

ben@errolstphysio.com.au (Ben Smith) — Mon, 11 Oct 2021 23:37:59 GMT

The knee joint – We only get two of them!

Your knee joint health is critical across the lifespan and throughout various domains of human performance and endeavour.

Knee structure is critical in high level athletic pursuits such as sprinting, jumping for a volleyball spike or changing direction in field sports.

Its equally as important in manual labour; lifting heavy machinery, crawling in a roof or kneeling to lay some pavers.

Chronic overuse can lead to debilitating pain in running athletes

It’s function can be compromised when adolescents are ‘growing into their bodies’

Likewise, females who are generally more flexible than stiff, have an increased risk of front of knee pain

As a senior citizen we start to see the effects of osteoarthritis, resulting in joint swelling, weakness, pain & stiffness.

So it’s evident knee pain can affect all walks of life .

Lets take a look at the basic anatomy and where things can go wrong…..

Knee Integrity

Essentially, the knee is made up of 3 compartments – which houses cartilage - Meniscus and joint surface cartilage that act as ‘shock absorbers’.

Strong ligaments such as the cruciate ligaments bind these compartments together. Damage to the cartilage and ligaments can occur in high- speed athletic injuries and can interfere with the joint integrity, such as when an AFL player does their ACL.

Joint surface cartilage can become a little rougher as we age and give rise to symptoms of osteoarthritis.

Anterior 'Front' Knee Pain

Pain at the front of the knee generally arises from 3 structures Knee cap joint (Patellofemoral joint)

Infrapatellar fat pad

Patella tendon

We commonly see these issues in female adolescents, jumping athletes & long- distance runners.

Pain is typically aggravated by knee over toes positions, such as descending stairs

Lateral Knee Pain

A common problem that presents in long distance runners.

Typically this is can be a problem associated with the cartilage in the lateral compartment &/OR an issue with the ITB insertion. The ITB is like a thick tendon that runs down the side of the thigh and is prone to injury in high distance running sports.

What to look out for…………

An acute injury –Knee twisting or buckling, hearing an audible ‘POP’ and difficulty putting weight through knee.

Gradual onset pain – Does it get worse with activity or flare up post activity?

Knee swelling, giving way or locking?

While knee pain can affect your quality of life, there will always be a solution!

- Strength program

- Mobility program combined with some hands-on treatment

- General exercise

- Medical interventions

Is it Safe to Exercise with Pain?

Mon, 13 Sep 2021 23:19:33 GMT

Now that we have learnt rest is not very helpful when addressing a long- term injury

Rest Is Not Best , you might have some questions -

Should I continue to exercise if I have pain?
Am I going to get worse if I continue to exercise with pain?
Is pain a sign that something in my body is horribly wrong?

Very valid questions!

Read on and I’ll take you on a journey through the pain experience!

What is the role of pain?

The International Association for the Study of Pain (IASP) states:

"Pain is an unpleasant sensory and emotional experience associated with, or resembling that associated with, actual or potential tissue damage"

So…..

Pain is unpleasant ……. Everyone who has burnt their finger on a stove top can attest to this!

Pain can be emotional …….. Kids (& some adults!) cry when they fall over and graze their knee.

Pain is associated with ACTUAL or POTENTIAL tissue damage .

Potential tissue damage?

This insinuates that for pain to be present we don’t necessarily require damage to our body.

It could be a “perception’” of damage to the body.

This has been a major breakthrough in the pain research over the previous 20 years.

When we hurt ourselves acutely, for instance ….. A rolled ankle

Ligaments stretch or tear – which sets off our danger sensors,
Sending signals to the brain – Pain is developed.
A protective mechanism to keep us safe – we limp or seek crutches to let the body heal.

Pain in this instance is our personal protector.

This is a great system to protect us from danger in the short term ,

however what happens when we have pain that nags us for months or EVEN years?

Our once loyal bodyguard that protected us from danger betrays us!

The tissues have healed, but the brain still produces pain signals??

It is in this scenario that we use graduated exercise as our weapon against a malfunctioning p ain system.

To learn more about the role that pain has in protecting us, watch this engaging talk by renowned pain researcher Lorimer Moseley.

https://www.youtube.com/watch?v=lCF1_Fs00nM

Now that we understand the basics of the pain system, we can use this to manage our pain during exercise.

Here are some signs that it is safe to continue to exercise in the presence of pain:

1. Your pain level is low - less than 4/10

2. You have had long term pain - Pain that has persisted for 6 months +

3. Your pain doesn’t get horribly worse during activity or the next morning

4. You have ruled out any potential structural or tissue based issues - Seek advice from your health professional.

Under these conditions, and over time, your brain will learn that its safe to exercise and your pain will slowly start to reduce.

This can take a long time!

So the next time you contemplating skipping a gym session because of a niggling long term knee injury, test yourself on the above criteria and show your brain who is boss!

Is Rest the Best?

Tue, 24 Aug 2021 00:27:02 GMT

What does the modern-day billionaire ‘Space Race” have in common with fixing your sore knee?

Trailblazers like Jeff Bezos with his company Blue Origin and Elon Musk’s Spacex , are creating a

modern rivalry that may one day see intergalactic travel become accessible to the common person.

The one problem...

NASA has funded a body of research over decades looking at the effect of anti-gravity conditions on

human tissues .

A famous series of studies, termed the Berlin Bed Rest Study (1) Has evaluated the effect of complete

rest on body tissues:

The outcome:

Is resting your injury, counterproductive?

I invite you to recall a time when you were injured for a lengthy period

Back pain that persisted for months

Knee pain that lingered for the season

What did a 3- week period of rest do for your injury?

In most cases , you will feel fantastic during the rest period but as you resume the

provocative activity...

Current practices around low back pain share a similar narrative – Stay active, Avoid rest!

As physios, we prefer the term ‘Relative rest’

Relative rest is used to reduce exposure toward provocative activities, while maintaining

activity in other areas.

For example: Y o u have front of knee pain playing basketball.

Relative rest is encouraged from jumping and sprinting.

But action is promoted for slow strength exercises, core and upper body workouts and cross

training.

When the time is right, we incrementally start to expose the knee toward jumping and

faster running.

So the next time you have that nagging injury and feel compelled to rest it for weeks on end,

Ask yourself, Is rest the best?

References

1. Belavý DL, Bock O, Börst H, Armbrecht G, Gast U, Degner C, Beller G, Soll, H, Salanova M, Habazettl H, Heer M, de Haan A, Stegeman DF, Cerretelli P,

Blottner D, Rittweger J, Gelfi C, Kornak U, Felsenberg D. The 2nd Berlin, BedRest Study: protocol and implementation. J Musculoskelet Neuronal

Interact. 2010 Sep;10(3):207-19. PMID: 20811145.

2. Jiricka, M.K. (2008) Activity tolerance and fatigue pathophysiology: concepts of altered health states. In: Porth, C.M. (ed) Essentials of Pathophysiology: Concepts of Altered Health States. Philadelphia, PA: Lippincott Williams & Wilkins.

Back pain - Start with your Why?

shane@errolstphysio.com.au (Shane O'Sullivan) — Thu, 05 Aug 2021 23:29:48 GMT

World expert on leadership and inspirational speaker, Simon Sinek:

“We imagine a world in which the vast majority of people wake up every day inspired, feel safe wherever they are and end the day fulfilled by the work they do"

It is estimated that..................

In order to achieve this inspired & productive state of mind on a daily basis, its fundamental that we are physically able.

For most of us that have experienced low back pain over an extended period we are accustomed to the process:

You Seek out treatment to settle the pain

Massage, pushing, prodding and a heat pack

Complete some exercises with uncertainty

& hopefully things settle and life can move forward……….

But since all humans aren’t created equal, and we have variable aspirations and requirements demanded to us by LIFE , this ‘quick fix’ mindset only scrapes the surface of solving the issue of long term back pain.

We need to dig a bit deeper!

Whilst there are multiple factors that can contribute to persistent back pain, we must begin to understand your individual injury experience.

Are there activities that you can’t do that hold meaning in your life?

Running around at the park with the kids?

Working to support your family?

Caring for an ageing parent?

Are you stressed and anxious that you cant do these things?

Do you find your internal dialogue is centring around fear & anxiety

"Will I ever get better?"

"If its this bad now, it will only get worse"

"My Uncle had the same issue and he ended up with surgery"

Rehabilitation starts with addressing Your Why!

An inherent understanding of the Why behind certain exercises & strategies at certain stages of rehab, will provide clarity and focus on the BIG PICTURE

This results in increased Motivation and Adherence to your rehab program!

It is the combination of these ingredients that leads to a successful outcome – Getting you back to a full pain free lifestyle!

And consistent with our core values at Errol Street Physiotherapy we strive for excellence in all of our patient outcomes.

Plantar Fasciitis

shane@errolstphysio.com.au (Shane O'Sullivan) — Tue, 20 Jul 2021 00:48:08 GMT

A New Way to Deal with Heel Pain or Plantar Fasciitis

“That wretched heel pain just won’t go away!”

“I hobble out of bed in the morning and it feels like I’m walking on a pebble beach!”

Heel pain affects us across the lifespan but is more prominent across the fifth and sixth decades.

Sometimes a cause is easily identifiable – A sudden increase in running or walking activity, change in footwear or substantial gain in weight.

Sometimes things aren’t so clear.

The plantar fascia is like a thick ‘tendon like’ structure that runs under the arch of the foot. It attaches the toes to the heel bone and has continuity with the Achilles tendon.

There are many ways that clinicians can treat Plantar fasciitis or plantar heel pain.

Some strategies might involve:

A quick google search will bring up 12,600,000 results and in a recent study there have been a reported 143 various treatments that are commonly used by clinicians. That seems to be a lot!!!

So how do we sift through the rubble to find the ‘ treatment gold’?

Well…… several clever cookies lead by Michael Rathleff¹ (researcher from Denmark) used the principle of High Load Strength Training (HLST) for people with plantar fasciitis. This has been used for other conditions such as Achilles and patella tendinitis to great effect.

The researchers found…

“a simple progressive exercise protocol, performed every second day, resulted in superior self‐reported outcome after 3 months compared with plantar‐specific stretching. High‐load strength training may aid in a quicker reduction in pain and improvements in function.”¹

So it seems a strength program is the way to go…….

But not any old program just slapped together!

We need to ensure that the program is progressive – Adds extra load, hits the right number of sets, reps and frequency of sessions throughout the week

Errol Street podiatrist Sam & the remainder of the team have the experience required to get rid of your plantar fasciitis once and for all!

Call the clinic for more information.

References

Rathleff, M. S., Mølgaard, C. M., Fredberg, U., Kaalund, S., Andersen, K. B., Jensen, T. T., ... & Olesen, J. L. (2015). High‐load strength training improves outcome in patients with plantar fasciitis: A randomized controlled trial with 12‐month follow‐up. Scandinavian journal of medicine & science in sports, 25(3), e292-e300.

Your Achilles Heel!

Mon, 28 Jun 2021 03:23:11 GMT

5 Common myths of Achilles Tendinitis

1.My tendon is inflamed, medical treatment will fix it.

There are various schools of thought surrounding the direct pathology associated with Achilles tendon pain. What we previously thought of as an inflammatory problem, Achilles pain has now been classified as more of a cellular / structural process, with the absence of classically defined ‘inflammation’. Hence the term ‘tendinopathy’ has superseded ‘tendinitis. It is for this reason that the majority of medical treatments including anti-inflammatory medications, injections & surgery have limited benefit in treating the root cause of Achilles tendinopathy.

2. Rest will heal the tendon.

We have some fantastic tendon researchers in Australia - Their mantra echoes – “Once a tendon, always a tendon”!

Tendinopathy is a slow process to change and often can be present for long periods of time.

What we see when someone rests their tendinopathy, is the pain settles dramatically. However the tendon then behaves like a dormant seed in the earth just waiting to sprout!

As soon as we load the ‘once painful’ tendon again with high intensity actions – long walks, running, jumping - the sprouting tendon awakens and the PAIN IS BACK!

3. Pain with exercise is bad – Avoid at all costs!

Our understanding of pain has progressed remarkably over recent times. Pain is a complex process designed to protect us from harm. There are multiple inputs that coordinate a pain experience and include signals from damaged tissues - i.e. a grumpy Achilles Tendon, inputs from the brain – past experiences, beliefs, fears, mood, attitudes and contextual factors- such as socio-economic status.

The jury is still out on what is the exact driver of pain inside a tendon.

Take home - Typically with rehab of long term Achilles pain – exercising with a score of 3/10 pain is ok, provided that the pain settles the next morning.

If you suffer a more acute onset/ highly irritable tendinopathy, your Errol Street Sports Physiotherapist might prescribe a short period away from the provocative activity.

4. Scans tell us everything about a tendon.

While it is common for people to experience pain in one Achilles tendon, science tells us that ultrasound imaging often finds ‘Visible tendon structure changes’ in both sides (1). If we are seeing similar changes in both Achilles tendons, but only one tendon is experiencing pain, it leads us to believe that maybe these visible changes on the scan aren’t as related to pain as we once thought.

Take home - Imaging will not alter our management of long term tendinitis / tendinopathy.

5.Orthotics will fix my Achilles.

Based off the current evidence and expert opinion, the use of orthotics is not a suitable first line of defence against Achilles tendinopathy (Read more: https://www.tendinopathyrehab.com/blog/tendinopathy-updates/is-achilles-tendon-blood-flow-related-to-foot-pronation ). Orthotics are generally prescribed to control pronation, which is a normal human movement. Some people over pronate which may cause a ‘whipping effect’ of the Achilles tendon, however there is limited evidence to suggest this will cause the tendon to become overloaded or painful.

Take home - Foot mechanics and orthotic support might be an adjunct to a rehab program in some cases – But definitely not somewhere that we start in Achilles rehab!

So what IS required to get your tendon back to pain free, full function?

Put simply, a Graduated and Progressive LOADING program!

Watch here for some more advice on how to prevent Achilles Tendon pain.

https://www.youtube.com/watch?v=iJkZhcxe7Eo&ab_channel=ErrolStreetSpinal%26SportsPhysiotherapy

Reference:

1. Docking SI, Rosengarten SD, Daffy J, Cook J. Structural integrity is decreased in both Achilles tendons in people with unilateral Achilles tendinopathy. J Sci Med Sport. 2015 Jul;18(4):383-7. doi: 10.1016/j.jsams.2014.06.004. Epub 2014 Jun 20. PMID: 25024134.

2. https://www.tendinopathyrehab.com/blog/tendinopathy-updates/is-achilles-tendon-blood-flow-related-to-foot-pronation.

Ankylosing Spondylitis - Physiotherapy and Exercise

ben@errolstphysio.com.au (Ben Smith) — Fri, 11 Jun 2021 09:10:46 GMT

Physiotherapy and Exercise Therapy are the first line of management in Ankylosing Spondylitis.

There is strong evidence to show Physiotherapy and Exercise Management is an effective management tool in AS. It can assist you to:

Reduce and manage your pain
Improve function
Slow any Postural Deformity
Reduce the “Bony-Bridging” caused by AS
Achieve your exercise goals

At Errol Street Physiotherapy our Senior Physiotherapist - Ben Smith - has an inner understanding of the condition, having been on a 25 year personal journey of living with Ankylosing Spondylitis. Ben and our Physiotherapy team are there to assist you with:

A thorough assessment of your history and how AS affects you.
Assessing your Spine, including movement and posture
Individualised Home Exercise Programs
In-House Exercise Rehab - with both Individualised or Group Rehab incorporating Strength, Conditioning and Clinical Pilates
Ongoing communication with your Rheumotologist and GP

Follow this link for some starting basic stretches for Ankylosing Spondylitis management: https://www.youtube.com/watch?v=XnPoqg2Cpis

Keen for further advice? Call the clinic today or book online to arrange your Physiotherapy Initial Consultation.

Tennis elbow?….. But I don’t play tennis!

Thu, 03 Jun 2021 01:25:41 GMT

Sure, Roger Federer has experienced his fair share of elbow pain!

But the constant ‘grip and rip’ that our tennis stars put through their elbows through, is not dissimilar to an unaccustomed full day of gardening or taking on a massive project like painting a house.

Medical options for tendinopathy are limited - so it is important we understand what tennis elbow is, how it is caused and how we can prevent it.

What is it?

The common extensor tendon on the outside of the elbow can become angry and irritated sending off signals to the brain which the brain interprets as pain – this is what we term a tendinopathy.

The common extensor tendon is attached to the forearm muscles and experiences high levels of load when we do excessive and high force gripping and wrist actions.

How is it caused?

Tennis elbow occurs when the tendon experiences a sudden increase in loading from that which it is accustomed to.

Activities that you do every so often – gardening, painting a house etc. can be high risk activities.

If your tendon is unaccustomed to this type of work, the tendon can react poorly.

Everyone will have their individual ‘safety zone’ a level of physical work that their tendon will tolerate – Unfortunately though, this is impossible to predict!

Understanding this, the best way maximise the safety zone is to keep load consistency and forearm strength (Keep reading!)

How do I Fix an already grumpy tendon?

The key to fixing a tendinopathy is a graduated rehab strength program. Further to this it can take several months to get the tendon back on track – in fact can take up to 12 months – So we need to be patient!

How can I prevent the injury from occurring ?

Reducing your risk of this injury actually involves maintaining consistency in doing the ‘high risk ‘ manual labour activities.

This might Seem counterintuitive, but the Key word here is Consistency.

When we do high load activities regularly we condition our elbow and build a protective barrier against injury.

If you’re unable to keep a level of consistency with manual labour , a regular strength program could be the fit for you.

Aim to complete 3 session per week of incidental forearm work - Gardening , housework etc or substitute with the following exercises.

Remember to take into account – If manual work is completely new to you start slowly – Your Errol Street practitioner will be able to create you a structured program.

Early assessment is critical!

Assessing and managing the first signs of elbow pain within the first 2 weeks can be the difference between a 6 week and 6 month rehabilitation program!

Issues with Soft Tissues?

Thu, 13 May 2021 00:52:14 GMT

In the heat of battle there is a turnover. Your teammate intercepts the ball.

You stream down the wing for a fast play, working through the gears to get ahead of your opponent.

Wow, its been a while since you got to this speed. It’s exhilarating! The goals are in sight and the ball enters your possession.

�� TWANG! ��

Sharp pain in the hamstring, must slow down ...

Soft tissue injuries are a common part of field sports, where the opportunity exists for athletes to express their high- speed running capabilities. Thigh strains represent 17% of all injuries in in elite male footballers (1).

Given this burden it is reasonable to suggest we need to find ways to reduce soft tissue injury risk.

A recent consensus statement was gathered from 21 experts in the field of elite sport, concluding the two most effective strategies to reduce the risk of soft tissue injury:

Use sprinting as a vaccine

The human body has a remarkable capacity to build tolerance to external stressors. Subjecting the muscles of the leg to high speed running creates adaptation at a physiological level. Some factors that you might consider when using sprinting as a preventative tool:

Work out how much sprinting will be needed at ‘competition peak’- eg 4x30m max speed efforts per quarter – You can do this roughly by observation but a GPS system is best practice if available.

Ensure a progressive block of sprint training in the lead up to competition - What we typically know as a ‘pre-season’ you need at least 4-6 weeks to get to the pinnacle.
Schedule high speed running - Allow adequate rest days between high speed running bouts , 3-4 days is adequate.

Don’t be an outlier! - The longer you are not high speed running, the longer it takes to climb the mountain! If you have an injury in season where it is safe to continue high speed running eg hand injury, do it!

Eccentric exercise

This involves working a muscle while its lengthening. Click here for some exercise ideas.

Factors to consider when designing an eccentric program:

Dosage - Recent evidence has highlighted that as little as 2 sets of 4 reps can positively effect muscle architecture & strength.

Frequency - Pending time of season: preseason might involve 2-3 sessions/ wk, in-season would reduce to 1x per week to allow for more recovery from competition .

Timing - Understanding these exercises are quite demanding on the muscle system, they can create some post exercise soreness (DOMs) – These exercises need to be scheduled away from competition (ie 3 days post game) and preferable to not occur prior to a high intensity training/ sprinting session. (better to do post training).

Intensity - Find the level of exercise where you can complete 5-6 reps working at around a 7/10 intensity for the final reps.

Get into a rhythm with your training weeks – Map out your high- speed running / training days and scatter the eccentric strength program around these.

Having a consistently scheduled program of high- speed running and eccentric exercises is the secret behind avoiding soft tissue injuries.

If you have had issues with soft tissues, our expert sports Physios can help design a program and keep you out on the track!

Ekstrand J, Hägglund M, Waldén M. Injury incidence and injury patterns in professional football: the UEFA injury study. Br J Sports Med. 2011 Jun;45(7):553-8. doi: 10.1136/bjsm.2009.060582. Epub 2009 Jun 23. PMID: 19553225.

McCall, A., Pruna, R., Van der Horst, N. et al. Exercise-Based Strategies to Prevent Muscle Injury in Male Elite Footballers: An Expert-Led Delphi Survey of 21 Practitioners Belonging to 18 Teams from the Big-5 European Leagues. Sports Med 50, 1667–1681 (2020). https://doi.org/10.1007/s40279-020-01315-7

When should I change my running shoes?

Thu, 22 Apr 2021 02:15:14 GMT

The answer is not as straightforward as you'd think!

It is one of the most commonly asked questions in clinic, besides "Is Rees the nicest bloke

around?" or "Did John really work at Essendon FC?"

When is it a good time for me to replace my runners?

The short answer is it depends on the individual . Most of us will have a relative that has worn the

same pair of New Balance 624 for years and only replaces them when they are starting to

look a bit shabby. Or we have a friend that needs to replace their runners every couple of

months and is always getting a new pair of shoes.

For most of us there are some things you can consider when thinking about changing your

runners.

Over time, your running shoes lose shock absorption, cushioning, stability, support and in

some cases structure or integrity . These qualities are vital in running shoes to ensure

decreased stress and impact on your legs and joints to help prevent overuse injuries.

Here are some great tips to use when you are wanting to replace your runners:

Generally a good pair of running shoes will last anywhere from 500 -1000 km. How long they last will depend on a number of factors including the shoe material, running surface, weight and your running style. If you are starting to develop symptoms, then chances are your running shoes are on their way out.
Pain is generally a fair indicator that something is not quite right. When running we land with nearly four times our body weight, so the significance of effective shock absorption becomes prevalent in avoiding numerous injuries and issues associated with such force.
Like tyres on a car, the tread has worn. The tread being the part of the shoe that comes in constant contact with the ground– is susceptible to the most damage. This is due to friction caused between your foot and the ground, the soles of the shoe easily wear down over time losing both the shoe’s shock absorption, support and stability – key qualities ensuring a pain-free run.
You have changed runners that may have fitted perfectly several months ago...but may now be causing you pain in significant areas such as the toes, heel and arch. You could have grown, lost weight, put on weight, fallen pregnant, had surgery, recovering from injury or you have changed where you like to run.

Hopefully these tips have helped, if you are still feeling pain after you have replaced your

runners, perhaps there may be a bigger issue at play. A Podiatry Initial Consultation might be wise if this is the case. If the issue appears to be stemming more from your running technique, then a Podiatry Treadmill assessment might be best for you. If either are the case, please feel free to

reach out either online or 03 9034 7966.

R.I.C.E TO P.O.L.I.C.E? Injury Management

Tue, 13 Apr 2021 03:55:39 GMT

Not law enforcement! But a new way to think about acute injury management

All of a sudden you’re running down a dark alley, being chased by law enforcement for a crime you didn’t commit. You stumble on a cobblestone & roll your ankle. The officer catches up and reads you the riot act.

"You must PROTECT, OPTIMALLY LOAD, ICE, COMPRESS & ELEVATE that ankle otherwise you will be prosecuted!"

You then wake up suddenly – “What a terrible nightmare, I am innocent”! As your brain fog starts to lift, the throb of your ankle reminds you of the ankle sprain you suffered in the previous nights basketball game.

So what do I do now? How do I best manage this ankle to get back out on the court ASAP?

Acute injury management has evolved over recent times as our understanding of mechanotherapy has advanced.

The term ‘mechanotherapy’ refers to the response of our body cells to physical forces.

A classic example of this is lifting weights at the gym – we repeatedly apply tensile force to the thigh muscle with 3 sets of squats, muscle fibres suffer damage and regenerate themselves bigger and stronger. This is where gentle movement early on in a rehabilitation program, can be beneficial to tissue healing. The timing, intensity and magnitude of that movement should be prescribed by your Exercise & Sports Physiotherapist.

So…. understanding this, it makes sense to move on from the R in RICE – Rest.

It makes more sense to Protect , Optimally Load , Ice , Compress & Elevate .

Lets dig deeper into each of these principles:

Protection

To prevent further damage to tissues we need to protect the area for a period of time. This might involve using a splint, cam walker, Sling or crutches.

Optimal Loading

This is where we can apply our mechanotherapy principle – Using pain & tissue healing status to guide our dosage.

This also involves loading other regions above and below the injury to keep them strong & mobile.

Ice

Although there is some conjecture on the effect of ice on acute inflammation – It can be a great way to reduce pain thereby facilitating some gentle early movement.

Compression

Firm compression in the form of a compression stocking can aid in clearing out the fluid and debris that accumulates after tissue damage

Elevation

Simple physics would indicate that raising the injured tissue above heart level can drain the injured area and clear out fluid and debris.

So there you have it, the next time you twist your knee or strain a hamstring or roll an ankle, you might perceive rehabilitation a little differently!

Khan KM, Scott A., Mechanotherapy: how physical therapists’ prescription of exercise promotes tissue repair. British Journal of Sports Medicine 2009;43:247-252.

A Pain In The BIG Toe!

Tue, 06 Apr 2021 05:08:40 GMT

Big Toe Pain

The great toe or 'Hallux' is the most important out of all the five toes!

It is pivotal to our forward propulsion during normal walking & running, & when painful, can impact our function and quality of life.

Though not receiving as much attention as some of the more high-profile joints like the hip and knee, Big toe osteoarthritis (OA) affects about 8% of the population aged over 50 years.

One of the hallmark signs of big toe arthritis is pain and an inability to push off during walking or running.

This can impact biomechanics- placing more stress on the structures on the outside of the foot.

This ailment is often ‘over imaged’ and can be more simply diagnosed with clinical tests. Patients will often present to the clinic with X-rays and ultrasound highlighting a change in their big toe joint but none the wiser to what they need to do fix this debilitating disorder.

This does not need to be the case!

The routine use of x-rays is not advocated in international OA guidelines, and contradicts recent recommendations which state that imaging is not required for a diagnosis in patients with a typical presentation of peripheral joint OA.

So what can we do to help?!?

There are many things that you can do to help this pain:

Activity modification
Decrease body mass
Over the counter medication
Mobilisation of the joint
Off the shelf foot orthotics
Custom foot orthotics including carbon foot plates
Footwear changes
Footwear modification
Exercise therapy

However two recent studies have found that the use of a rocker soled shoe in conjunction with a foot orthotic or the use of a carbon fibre foot plate have been effective in the treatment of Big toe pain.

So if you're battling to walk when first out of bed in the morning, get in touch with our podiatrist Sam to discuss your options.

Prepare with Intent - Warm-ups

shane@errolstphysio.com.au (Shane O'Sullivan) — Thu, 25 Mar 2021 22:11:46 GMT

Guidelines to an effective warm-up

Imagine a freezing cold morning. You head out to your car to find a layer of ice covering the windshield. You turn the key and the engine splutters, but starts hesitantly!

You decide to wait and rev the engine for a couple of minutes to “warm it up”

Now the car is primed and ready to drive, providing that mechanical assurance and freeway performance that you have grown to expect.

So why is the human body any different?

Taking the body from a state of low arousal, heart rate and body temperature to a level that is ready to run, swim, jump or compete, requires a comprehensive warm- up.

An appropriate warm-up has been shown to reduce injury risk by up to 30% (1) .

While the primary purpose of a warm-up is to prepare the body for the stress it is about to endure, it can also provide an injury preventative effect .

Programs like the FIFA 11+ have now been around for a while, but provide the dual effect of preparing the bodies physiology, combined with a reduction in injury risk (2)

Although this program serves as a foundation, it needs to be adapted toward the specific sport or activity that the body is being prepared for.

Here are 5 key principles to consider when completing a pre-training or pre-exercise warm-up:

1 . Start small – Start with slower and smaller movement patterns, this might involve some dynamic stretches.

2. Be body specific – Prime the joints and muscles that will be directly called upon in your sport. For example an arms overhead sport will need shoulder mobility/ activation, field sports like football will require waking up of hips, thighs, knees and ankles.

3. Gradual progressions - Gr adually build intensity over a 10-15min period

4. Be movement specific – Multi-directional field and court sports require movements in all planes and directions. For example- sidestepping, cutting and jumping, sprint & stop, starting from the ground.

5. Prepare the intensity – You will need to match the intensity required for the activity ahead If the sport requires maximal 30m sprints, finish your warm up with 1-2 reps of these. If you’re a casual runner, you might start a light jog after some dynamic stretching and progress your speed gradually.

Tune in to to Errol St Physio social media for some specific exercise ideas on what you might include through your staged warm-up .

1- Sadigursky, D., Braid, J.A., De Lira, D.N.L. et al. The FIFA 11+ injury prevention program for soccer players: a systematic review. BMC Sports Sci Med Rehabil 9, 18 (2017). https://doi.org/10.1186/s13102-017-0083-z

2- Impellizzeri FM, Bizzini M, Dvorak J, Pellegrini B, Schena F, Junge A. Physiological and performance responses to the FIFA 11+ (part 2): a randomised controlled trial on the training effects. J Sports Sci. 2013;31(13):1491-502. doi: 10.1080/02640414.2013.802926. Epub 2013 Jul 16. PMID: 23855764.

Why scans are not the answer!

shane@errolstphysio.com.au (Shane O'Sullivan) — Tue, 09 Mar 2021 02:28:45 GMT

Find out how MRI can be counter productive.

That niggling low back pain has persisted for months. You have tried various types of therapies & medications without a resolution!

You decide to get an expert opinion from your trusted GP.

“Doctor, should we get a scan to see what is going on?”

A common sequence of events that occurs with longstanding pain. Surely a scan will provide the answers, attribute a cause to the symptoms, and direct a pathway back to a healthy, active, pain free lifestyle.

Over recent years, our understanding of the relationship between pain and abnormalities on an MRI, has evolved substantially. Traditionally, an episode of low back pain lasting for multiple weeks would end in an MRI – finding a disc bulge – and would direct a specific line of treatment to resorb or ‘unbulge’ the disc.

Recent studies have found that these abnormalities on MRI are not necessarily related to pain , but rather are related to the normal ageing process. One group of researchers found that in people without any pain, the likelihood of an MRI showing abnormalities increased the older we get.

90-95% of low back pain is what we consider non-specific - no specific structural cause- where 5-10% can present as a sinister pathology, and your clinician will be able to identify if you fit into this group.

A similar story exists with knee imaging. 115 pain free adult knees were scanned under MRI – 97% were found to have abnormalities of the bones, cartilage and ligaments! This further highlights the idea that what we see on imaging doesn’t necessarily explain the symptoms .

The negative consequences of imaging are two fold – the excesses of radiation that accompany Xray & CT scans can be harmful – combined with the fear and anxiety that is provoked when hearing of the damage inside our joints. The latter has been shown to contribute to worsening of symptoms and can prolong the pain experience.

While majority of injuries and pain states can be rehabilitated by identifying specific causes and intervening with the appropriate rehab strategies at the right time, it makes sense to avoid imaging!

Brinjikji W, Luetmer PH, Comstock, B et al. Systematic literature review of imaging features of spinal degeneration in asymptomatic populations. AJNR Am j Neuroradiol 2015: 36: 811-6

Horga, L. M., Hirschmann, A. C., Henckel, J., Fotiadou, A., Di Laura, A., Torlasco, C., D'Silva, A., Sharma, S., Moon, J. C., & Hart, A. J. (2020). Prevalence of abnormal findings in 230 knees of asymptomatic adults using 3.0 T MRI. Skeletal radiology, 49(7), 1099–1107. https://doi.org/10.1007/s00256-020-03394-z

Diabetes and your Feet

Tue, 17 Nov 2020 22:58:39 GMT

What does diabetes mean for your feet?

Put both feet in the right direction and find out.

Diabetes is a condition that can affect the top of your head to the tips of your toes and everything in between.

Often people will wonder why they are referred to a Podiatrist for their feet, little do they know that a Podiatrist will potentially be their most common port of call outside of their GP in their ongoing care?

As a person with diabetes, there is a much higher risk of developing Diabetic Neuropathy and Peripheral Vascular Disease. Serious conditions that can have a massive effect on how you want to live your life.

Did you know that having diabetes put you at a 25 times increased risk of losing a limb? And in 85% of cases, this amputation could have been prevented?

If you cannot feel when something is wrong with your feet, you run the risk of damaging them, creating an open wound that you can’t feel that is vulnerable to infection. Diabetes also leads to poor circulation, meaning any injuries sustained to the feet will take longer to heal.

Where does your Podiatrist come in?

Podiatrists are able to assess, manage and treat almost any lower limb complications. For someone with diabetes this will involve testing your arterial perfusion, your protective sensation, muscle strength, shoe fit, activity level, skin and nail condition and your overall foot health

Our podiatry team at Errol Street Physiotherapy are highly trained foot doctors that can assess your feet for any issues related to diabetes, and design a treatment plan to help you manage the health of your feet so you can continue living a whole and fulfilling life.

Book an appointment online, or call Errol Street Physiotherapy now and book your diabetic foot exam today.