December 2019 - Have you ever thought of trying to explain the sport of surfing to somebody that had never seen it before? You get thrown out into the ocean, on an ironing-board like object made of fibreglass. You have to lie down and paddle against the crashing waves barrelling towards you. Once you have battled the waves for a little, you will then turn around and try and stand on the unstable board under you and ‘ride the wave’. Ridiculous right?
December 2019 - Tendon pain is due to tendon weakness compared with the demands of the activity and sometimes large spikes in pressure, such as running 5 times a week when you usually run twice. Pain is usually worse when you wake up in the morning or when you begin exercise and then settles, as if it needs to be ‘warmed up’, and then gets worse again once you’ve given it too much activity beyond what it can handle.
December 2019 - There are many different types of headaches and the most common is the Tension Headache. In this Blog we will outline what a Tension Headache feels like, what could cause it, how to manage it and how to prevent one from occurring!
December 2019 - In order to get onto the road to recovery, strengthening exercises are essential. Yet after surgery or certain leg and arm injuries, joint and muscle pain can be big problems and limit people to not being able to do much rehab beyond gentle exercises. A recent solution to this problem is Blood Flow Restriction Training (also known as Occlusion Training), which helps give the benefits of harder or heavier exercise training whilst doing a lower intensity one that is less stressful for the injured joint or muscle.
December 2019 - As the weather warms up, more and more Melbourians are inspired to ditch the gym and take up running. Whilst a great and convenient form of exercise, running also places a lot of load on the body. We commonly see patients who have sustained a hip, knee or ankle injury just weeks after taking up running. It’s no surprise, given running can create ground reaction forces 3-4x your body weight with each step! With most distance runners taking between 150-180 steps per minute, that’s a lot of extra demand on your soft tissue and joints!
November 2019 - Tension headaches are the most common headache that people present with. At Melbourne Sports Physiotherapy we have experienced Remedial Massage Therapists that identify the cause of your condition quickly to put you on a proper treatment pathway. The stretching exercises that are provided will work to improve your flexibility of the neck and shoulder muscles, helping to alleviate your symptoms and prevent them from returning in the future. See the article for our top 3 stretching tips!
November 2019 - Tension Headaches are often felt as an even pain or pressure that spreads and squeezes around the head, much like a headband. This particular type of headache can be intermittent and can last from anywhere up to 7 days to 6 months in chronic cases if left untreated.
November 2019 - Low Back Pain is very common in Melbourne and Physiotherapy treatment plays an important role in curing disc injuries. At Melbourne Sports Physiotherapy, we are sick and tired of hearing that people have been told they have an 'slipped disc' when it simply isn't true. Find out more by reading the blog on, "Do Discs Heal? Of Course They Do!".
October 2019 - Groin injuries are a substantial problem among soccer players due to the repetitive kicking, twisting and cutting involved in the sport. The first step to managing adductor related pain should be an assessment with an experienced sports physiotherapist to rule out other causes of groin pain (iliopsoas, inguinal, pubic and hip related groin pain, lumbar spine referral, entrapment neuropathy).
October 2019 - There are many potential causes of pain in the hip and groin area and working out what and why is very important in the management of these problems. In almost all cases, strengthening will play a key role in the improvement of hip/groin symptoms. Keep in mind the specific exercises which a Physiotherapist may give will depend on their assessment, but the following 3 are exercises that I commonly use at different stages in treating adductor tendinopathies in soccer players.
October 2019 - There are many potential causes of pain in the hip and groin area and working out what and why is very important in the management of these problems. Pain, tightness, catching, clicking, locking and giving way can be typical of issues in this area especially if the issue is related to the hip joint. In almost all cases, strengthening will play a key role in the improvement of hip/groin symptoms. Keep in mind the specific exercises which a Physiotherapist may give will depend on their assessment, but the following 3 are exercises are ones I commonly teach patients for their hip muscles:
October 2019 - Plantar fasciitis (or fasciopathy) is a very common problem characterised by heel pain and is due to excessive pressure upon the inner part of the heel where the plantar fascia comes from. It is particularly worse on initial walking after a long period of rest and also after a long period of standing/walking/running. Heel pain due to plantar fasciitis is typically at the region marked red:
September 2019 - Neck and back pain are two of the most frequent presentations that we see as Physiotherapists in the clinic. Whether it’s due to stress at work, long hours at a desk or you simply just woke up with it, we all know someone who experiences it. This might even be you! And if it is, it is time to do something about it.
September 2019 - Melbourne Marathon Running Festival is upon us! Whether you are a verteran marathon runner or it’s your first go at 42km, you have likely (hopefully) been preparing for several months. With all the hard work done, it’s down to fine tuning and preparing for the event. Here are my top 5 tips to prepare for the marathon in the week leading up to the event. Bases require a great deal of strength particularly in their core, their legs and their shoulders. Weaknesses cause other areas to have to work harder or you will find your stunts falling or wobbling. Flyers require specific core and hip strengthening to maintain strong and stick their shapes in the air as well as on the floor.
September 2019 - Following on from our injury prevention advice I would like to show you three of our favourite exercises for cheerleaders. Remember cheerleading is a sport with a variety of requirements and no two athletes are the same so you may require a more tailored exercise program to suit your needs.
September 2019 - Strength is often overlooked in cheerleading in preference of stretching. Whilst flexibility is important particularly if you are a flyer, strength is the most important factor in injury prevention. Bases require a great deal of strength particularly in their core, their legs and their shoulders. Weaknesses cause other areas to have to work harder or you will find your stunts falling or wobbling. Flyers require specific core and hip strengthening to maintain strong and stick their shapes in the air as well as on the floor.
August 2019 - As outlined in previous posts, the key to returning back to sport well involves a great strengthening program which involves heavy resistance training and hop/skipping drills to help train the Achilles to adapt to the functional needs of sports. By doing so, you can return to sport performing well and without pain! In this blog post, 3 examples of appropriate exercises are shown which can be performed depending on what stage of rehabilitation:
July 2019 - This August we are shining the spotlight on tradies health to keep them moving well and pain free. A tradies’ health is their most important tool, yet Australian tradies experience some of the highest rates of injury and time off work compared to other workers. In fact, 3 in 5 serious workplace injuries involve a tradie, despite tradies making up only 30 per cent of the Australian workforce. With nearly 200 serious injury claims each day, the health of Aussie trades people is in trouble!
FIx your shin splints with exercise
Come to the 'How to fix your Knee Pain' seminar on August 28th at 7pm in Essendon, and learn how you can fix you!
July 2019 - If you are suffering from a shoulder injury, don't worry, we can help you! Below are a few of our favourite shoulder exercises for overhead sports, such as tennis. The list is essentially endless, and each shoulder needs to be assessed to determine which are the best specific exercises to fix your problem, but I'm loving these 3 at the moment!
July 2019 - 1. Smith machine Squat. The Smith machine is one of the most versatile machines and can be found at virtually every single gym. It is often considered a 'safe' alternative to many free-weight exercises because of the safety pins. The barbell squat is an intermediate-advanced exercise and therefore many people choose to perform the smith machine version for safety.
July 2019 - The Achilles tendon is the strong connection between the calf muscles and the ankle. Achilles tendinopathy typically presents with tendon pain, stiffness after rest and tenderness and is usually due to overuse beyond what it is strong enough for, or sharp spikes in activity. It occurs in 25% of all athletes and 15% of amateur runners. No wonder we see alot of this problem at the clinic! Here are some common myths regarding this problem
June 2019 - Running is great for so many reasons. It has amazing health benefits, it can be a great stress release, a reason to compete or even just a way to socialise. Unfortunately, at any level it is not always smooth sailing. The word ‘injury’ is one that almost every runner in the world can relate with – certainly every runner I have ever met, including myself.
May 2019 - Osteoporosis is a condition that results in loss of bone strength, making bones more fragile and more prone to fracture. Osteopenia is essentially lower bone density, where bones have lost some mass and strength. In osteopenia the bone density is between normal bone density and osteoporosis.
May 2019 -Exercise after pregnancy is one of the best things you can do for yourself. Regular exercise after pregnancy can: Promote weight loss, Improve your cardiovascular fitness, Strengthen and tone abdominal muscles, Boost your energy level, Relieve stress and Promote better sleep. However, it is important to follow certain guidelines and ensure a safe return to exercise postpartum. Every woman, every pregnancy and every delivery is different: so return to exercise needs to be tailored to the individual.
May 2019 - Many women experience changes to their weight during the perimenopause and after menopause. Menopause doesn't cause women to gain weight, but it can cause body fat to shift from the hips to the abdomen due to the decrease in oestrogen levels. Weight gain around the stomach is not healthy. It can increase blood pressure and blood fat, and can increase the risk of high blood pressure, diabetes, cardiovascular disease, dementia and some cancers. Maintaining a healthy weight and fitness at this time of life is very important to help reduce the risk of chronic disease.
May 2019 - There are numerous potential health benefits for women who exercise during pregnancy, including better weight control, improved mood and maintenance of fitness levels. Regular exercise during pregnancy can also decrease the risk of pregnancy-related complications such as pregnancy-induced hypertension and pre-eclampsia. Women at high risk for preterm birth or bleeding during pregnancy, or those who have medical complications such as high blood pressure, may need to avoid exercise, so should seek advice from their obstetrician, general practitioner or midwife.
May 2019 - Incontinence is the accidental or involuntary leakage of urine, faeces or wind. It is a common condition; one in three women who have had a baby, and up to 10% of women who haven't had a baby, have bladder incontinence. There are always ways that incontinence can be improved. Mild symptoms unfortunately tend to worsen over time, so seek help as soon as possible. Know that it's never too late, and you are never too old to improve.
May 2019 - The traditional barbell squat (a.k.a. back squat) is one of the most common exercises performed at the gym and given by physiotherapists as a functional strength exercise.
May 2019 - Tendon pain is a common complaint amongst athletes and active people alike. Tendon pain is usually felt directly over the site of the tendon or where the tendon inserts into the bone. It is often worse with initial movement, then as you warm up it may start to feel better, but by the end of your session it may be worse again. Tendon pain is often worse with dynamic movements such as running and jumping.
May 2019 - Tibial stress syndrome, more commonly known as shin splints is a common complaint for runners and people doing running based sports such as football or netball.This pain can be felt on the inner side of the shinbone is called ‘medial/posterior shin splints’, while the term ‘anterior shin splints’ refers to pain felt on the outer side.
May 2019 - Patellofemoral pain is a common complaint for runners, cyclists, gym goers and people doing running based sports such as football or netball. The pain is usually felt in the front of the knee, up and around the knee cap as pictured. The pain will get worse with more activity, particularly when a large amount of knee range of movement is required, and is often worse after.
May 2019 - Running is hard work on the body! Add to that, runners are usually keen as green beans and sometimes do a little too much too soon. Our bodies are incredibly adaptive and respond to load. If you go to the gym and pick weights up, your muscles will get stronger. However when we load our bodies too quickly or in the wrong way our muscles, tendons and joints start to suffer. We have all been there and we know what it’s like to be sidelined by a running injury. At Melbourne Sports Physiotherapy, our goal is always to get you back running ASAP with an appropriate loading program.
May 2019 - Iliotibial Band (ITB) Friction Syndrome is a common complaint amongst runners and people who play running based sports.The pain is usually felt on the outside of the knee and in a broad area as pictured. The pain will get worse with more activity and is often worse after/the next day
May 2019 - Humans are designed to run but we all have our own running styles, some prettier than others! There are lots of people who preach different styles of running, whilst some have increased efficiency, there is no perfect technique that has been proven to prevent injury. Not everyone needs to run smoothly and beautifully like Olympic Gold Medalists (and some olympic gold medalists don’t run very smoothly!). However some movement patterns may be placing extra stress on particular muscles, tendons and joints. Small adjustments can off load theses areas allowing you to run pain free and more efficiently.
May 2019 -There is no denying it: Runners love to run. Whether it’s the sense of freedom and happiness that a solo run though nature gives you, the burn in your muscles after pushing yourself extra hard in today’s session or the sense of achievement from ticking off that next milestone or goal.
May 2019 -Most runners think that to improve their running, they just need to run more. While this is a good start, you need to ensure that your body is strong enough to handle the load you are putting it under. Upon assessment most people with running injuries have muscle weakness or imbalances that are contributing to extra stress being placed on the muscles, tendons and joints.
Feb 2019 - Hamstring strain injuries continue to be one of the most prevalent injuries seen in athletes involved in sports requiring high speed running/chasing/change or direction. They can also happen traumatically, for example slipping and falling into a “splits” position. Hamstring strains have a very high risk of re-injury, with research showing that up to one third of hamstring strain injuries will recur within the first 4 weeks of returning back to sport.