Sports Lab Resources

Sports Lab Sports Focus: Swimming

Thu, 22 Jan 2026 13:10:09 GMT

Making a Splash: Sports Lab's Expertise in Swimmer Injury Prevention and Performance.

With the Olympics fast approaching, we at Sports Lab wanted to discuss one of our key sporting interests: swimming, and how we assist some of Australia's best swimmers manage their injuries and optimise their performance.

Australia has a rich history in competitive swimming, having participated in every Modern Olympics. Swimming is ingrained in our culture, with over 15% of adults participating in some form of regular swimming. At an elite level, swimmers often train over 50km per week. This equates to around 40,000 strokes weekly or 2 million strokes annually. Given this intense regimen, it's no surprise that shoulder injuries dominate the injury profile in swimmers, accounting for up to 76% of all injuries in elite swimming and can significantly impact training and performance. These injuries have also been cited as a reason many swimmers stop competitive swimming. Factors contributing to these injuries include training overload, technique errors, repetitive strain, muscle imbalances, and improper warm-up or stretching routines.

At Sports Lab, we leverage decades of experience with the preponderance of evidence to offer comprehensive assessments and management for swimming-related shoulder injuries. Our team includes physiotherapists who have not only represented Australia in swimming but also have extensive experience working with Swimming Australia, the New South Wales Institute of Sport, and Swimming NSW as ‘on deck’ physiotherapists.

Our assessment process for shoulder injuries is thorough and multifaceted. We measure the whole body's range of movement, strength, and technical control, using a combination of specifically designed tests, evidence based tools such as handheld dynamometry and video analysis.

Treatment is highly individualised, targeting the specific nature of the injury and addressing all contributing factors. Our goal is to help swimmers return to full training capacity while minimising the risk of re-injury. We focus on improving technical errors, optimising muscle control, increasing strength and mobility, and providing appropriate warm-up and stretching routines.

Stay tuned for more insights and videos of our swimming physiotherapists in action. At Sports Lab, we're dedicated to helping swimmers achieve their best while keeping them injury-free. If you would like to see one of our swimming physios, ask for Keiran Qaium, Nathan Zhu or David Pugh.

This article was written by

Keiran Qaium, APA Titled Physiotherapist at Sports Lab

APA Sports and Exercise Physiotherapist

M. Sports and Exercise Physiotherapy/ M. High Performance Sport, B.PHTY (Physiotherapy)

Photography by Keiran Qaium

#swimming #shoulderinjuries #eliteswimmers #injurymanagement #performanceoptimisation #physiotherapy #SportsLab #handhelddynamometry #videoanalysis #treatment #injuryprevention

Beyond the Pool: Physio Assessment for Competitive Swimmers

Tue, 06 Aug 2024 09:30:35 GMT

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Checkout our very own Keiran Qaium in this interview with Andrew at Strength by Numbers! Keiran talks about physiotherapy assessments for competitive swimmers using AxIT and other technologies to make sure our swimming clients have the competitive edge that they need! Worth a watch! #injury #injuryassessment #injuryprevention #AxIT #swimmer #swimmerslife #sportslab #keiranaqaium

4 Steps to Injury-Free Running

Mon, 05 Aug 2024 12:59:21 GMT

Sports Lab: Running Advice for Injury Prevention

Set a goal

Running offers numerous physical and mental benefits, but sticking to it can be hard. Setting a goal can help to keep you motivated and maintain consistent training, which can be key to avoiding injury.

Know your limits

Running capacity is how much, how frequently, and how hard you can run without pain or injury. Bridging the gap between your current capacity and your goals should be done slowly and steadily.

Lift weight

Strength training improves resilience and running economy, making you a better, faster runner. It’s no longer avoided for fear of weight gain.

Be patient

Consistency is key. Start slow and prioritise gradually building volume before adding variety (e.g. long run, tempo, intervals) and 1-2 strength sessions per week to steadily increase capacity and minimise injury risk.

Remember, the journey toward your running goals is just as important as the destination.

Health Benefits of Cycling

Fri, 02 Aug 2024 13:29:47 GMT

The Health Benefits of Cycling.

Cycling is a great all-rounder to add to your exercise regime. It improves your strength, balance and endurance. It can help you build muscle, burn calories, and really get your blood pumping – reducing your risk of heart disease, diabetes and stroke.

The bonus? Cycling is a mental wellbeing booster. Not only does it combine physical activity with the outdoors and beautiful scenery, it is a social sport that encourages you to team up with some mates and ride together. You could even squeeze in a stop at a café for a second breakfast and a chat during your workout!

How to incorporate cycling into your life

Feel like you don’t have time for another sport in your life? Unlike other sports that might require you to exercise at a particular time or venue, cycling can be extremely flexible and convenient to add to your week. If you already have a bike, you can find time to ride as easily as:

Ride instead of drive: Do you drive your car to the train station to get to work? Drive the kids to school? Jump in the car to get to the shops, or struggle to find a car park at the beach in summer? Take your bike instead. Get the physical benefits of going for a ride whilst doing a little bit to reduce your carbon footprint.
Get the blood pumping on a recovery day: Got a day off from the gym? Cycling is a low weight bearing exercise which means it’s an awesome fit for cross-training.
Weekend fun: Get your family or a bunch of friends together and make an event of it. You can choose one of Sydney’s great bike tracks (see some ideas below) or create your own adventure using Sydney’s Cycleways .

Tips to prevent cycling injuries

As a low weight bearing activity, cycling generally carries a low injury risk for casual or intermediate riders. You can avoid injury by:

Wearing the required safety equipment (helmet, bright clothing)
Ensure you maintain your bike (brakes, bell, reflectors, lights)
Getting your bike fitted to your body before you hit the road

As with any sport, cycling can create tension in your body. Here’s our tips for avoiding common physical niggles:

Lower Back Pain: Feeling tight in your hips or lower legs? The piriformis muscle – which runs from your sacrum to your thigh bone - can be irritated by cycling. Stretching your lower back and hips can help reduce your risk of pain.
Knee Pain: This usually occurs if your bike isn’t fitted properly. If you’re feeling pain at the front of the knee, it might be that you saddle is too low. Conversely, if you’re feeling pain behind the knee, your saddle might be too high. Lateral pain in your knee can be caused by incorrect cleat set-up. Treat your discomfort with correcting the problem in the first place, and massage, time on the foam roller, ice and strengthening to improve your symptoms and reduce your chances of re-injury.

If you’re gearing up with your cycling and becoming more involved in the sport, it’s best to talk to a medical professional (a chiro, physio or a cycling coach) about how to avoid more serious injuries that might affect your enjoyment, or performance in this amazing sport.

Where to go riding in Sydney

Whether you’re a casual or regular rider, seeing Sydney from behind the handlebars is a real treat. If you’d like to avoid road riding, head out to one of these pretty spots to clear your head or enjoy a ride with friends:

Centennial Park: Looking for a flat, car-free, shady saunter? Join the 3.8km circuit along ‘Grand Drive’ in beautiful Centennial Park .
The Bay Run: Stretching 7 kilometres from Rozelle to Birkenhead Point, this easy harbour-hugging path is a top spot for a cycle. Choose a section, or complete the full course – you’ll have plenty of company in local walkers, runners and rollerbladers too.
Cooks River: Connecting Ryde to Botany Bay, this 23 kilometre path through Sydney’s south west in another great option for a weekend ride. Much of the cycleway follows the historic Cook’s River, and avoids road riding.

Sports Lab: 60

Wed, 21 Feb 2024 04:37:37 GMT

Sports Lab: 60

The new Sports Lab: 60

Watch this space!!!

Sports Lab:60 - Episode 2

Wed, 21 Feb 2024 04:33:28 GMT

Sports Lab:60 - Episode 2

Enjoy the #SportsLab60 Episode 2. Know someone who is getting into running? Tag them to show them these neat exercises.

Your host for this episode: Jen Mc Court

#Running #Physiotherapy #prehab #sportslab

The Sports Lab: 60, Episode 1.

Wed, 21 Feb 2024 04:30:40 GMT

The Sports Lab: 60, Episode 1.

Quick tip for all those running the City to Surf.

Sports Lab - WFH Exercises (Part 3)

Wed, 21 Feb 2024 04:27:00 GMT

Sports Lab - WFH Exercises (Part 3)

This episode covers simple exercises that can be done at your desk in a chair. Many of us are spending extended periods of time at our computers at home or our desks at work, and movement and stretching is essential! Our bodies rely on good circulation to stay healthy and feel alert. Movement is one of the most obvious ways to get the blood flowing! Give Naz's exercises a try, and consider booking in with one of Sports Lab's therapists if you need some advice and support in setting up your working area space ergonomically.

Your host for this episode: Naz Norian

Don't forget to SUBSCRIBE to the channel for more exercises you can do at home. Feel free to Like and Share this! #WFHtips #exercises #bloodflow #activation #circulation #sportslab #physiotherapy #ergonomics #workingfromhome

Sports Lab - Mobility Exercises (Part 2)

Wed, 21 Feb 2024 04:13:01 GMT

Sports Lab - Mobility Exercises (Part 2)

Enjoy some more mobility exercise tips from Sports Lab physiotherapist, Naz Norian. Like us for more tips, tag a friend and share these great exercises!

Your host for this episode: Naz Norian

Sports Lab - Mobility Exercises (Part 1)

Wed, 21 Feb 2024 04:07:42 GMT

Sports Lab - Mobility Exercises (Part 1)

Enjoy some tips from Sports Lab physiotherapist, Naz Norian on Mobility Exercises. Know someone who would like these tips? Like us for more tips, tag a friend and share these great exercises!

Your host for this episode: Naz Norian

Sports Lab - Rehab Exercises: Bulgarian Split Squat

Wed, 21 Feb 2024 04:02:29 GMT

Sports Lab - Rehab Exercises: Bulgarian Split Squat

Rehab Exercise: Bulgarian Split Squat demonstrated by Sports Lab physio, David Burt.

Sports Lab - Rehab Exercises: Dead Bug

Wed, 21 Feb 2024 03:49:51 GMT

Sports Lab - Rehab Exercises: Dead Bug

Rehab Exercise: Dead Bug demonstrated by Sports Lab physio, David Burt, with Sports Lab physio, Matt McCutcheon as his patient.

Wed, 21 Feb 2024 03:39:23 GMT

Sports Lab - Rehab Exercises: Lumbar Extension

Rehab Exercise: Lumbar Extension demonstrated by Sports Lab physio, David Burt, with Sports Lab physio, Matt McCutcheon as his patient.

Wed, 21 Feb 2024 03:28:22 GMT

Sports Lab - Glute Bridge exercises

Sports Lab physiotherapist Courtney Horton demonstrates Glute Bridge exercise variations.

GLAD Program at Sports Lab

dawn@dawnmpugh.com.au (Dawn Pugh) — Wed, 21 Feb 2024 03:01:12 GMT

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Learn a little bit about the GLA:D program that we run at Sports Lab clinics which is for hip and knee osteoarthritis.

WHAT IS SPORTS MASSAGE?

Thu, 08 Feb 2024 03:02:27 GMT

Sports massage is the use of massage for the treatment and prevention of sports injuries.

It involves the manipulation, ‘kneading’ and ‘grasping’, of the soft tissue. Soft tissue includes muscles, tendons, ligaments, fascia, nerves, fibrous tissues,

fat, blood vessels, and synovial membranes. By stretching tight muscles, stimulating inactive muscles and improving the condition of the soft tissue this reduces the stress and tension that can build up during repetitive and strenuous physical activity, and promotes tissue repair and muscle balance. This form of

massage can be used as part of a training programme to increase endurance, enhance athletic performance, reduce the chance of injury, and shorten recovery

time needed after an injury sustained in physical activity and overtraining. It can be tailored to address the specific needs of the athlete by focusing on the muscles relevant to the particular sport.

Sports massage is used in the following ways:

Pre-event massage. Sports massage as a warm up for an athletic event to help athletes loosen, warm and prepare their muscles, and so enhance their

performance and endurance.

Post event sports massage. Sports massage as part of the wind down after an athletic event, to relieve muscle pain and stiffness, and return the muscles back to

their normal state.

Maintenance massage. Sports massage during a maintenance period or when an athlete requires injury rehabilitation.

SPORTS AND EXERCISE MEDICINE

Thu, 08 Feb 2024 01:19:36 GMT

Sports and Exercise Medicine (or Sports Medicine for short) is a branch of medicine that deals with physical fitness and focuses on preventing, diagnosing

and treating sports or exercise related injuries. Sport Medicine doctors are physicians who have completed medical school and appropriate residency

training, and gained specialist qualifications in sports medicine. They can provide expert diagnosis and management of all musculoskeletal injuries for professional

and recreational athletes, adults, teens and children. Some specialise in looking after children and teens, whose growing bodies can need different treatment to

those of adults. They treat acute and overuse injuries that occur at work or during everyday activities and help those with disabilities who are trying to increase

mobility and capability. They can also provide exercise intervention to prevent and manage chronic illnesses such as hypertension, diabetes, asthma and obesity. For

the elite athlete, Sports Medicine can help push the boundaries of physical performance.

The Sports Medicine team includes:

• Sports Physicians,

• Sports Orthopaedic Surgeons

• Sports Physiotherapists

• Sports Massage Therapists

• Sports

Trainers

• Sports Podiatrists

• Sports Scientists (Exercise Physiologists, Sports Dietitians, Strength and Conditioning Coaches, Sports Biomechanists, and Sports Psychologists).

Most sports teams have employed team physicians for many years but it is only since the late 20th century that Sports Medicine has emerged as a distinct and

fast-growing field of health care.

THE ROLE OF BIOMECHANICS

Thu, 08 Feb 2024 01:06:34 GMT

THE ROLE OF BIOMECHANICS

Biomechanics (also known as Kinesiology) is the study of the laws of physics as applied to the movement and mechanical functioning of the human body.

Biomechanics examine forces acting on the body, the effects of these forces and how muscles, bones and joints react under certain conditions.

This helps them to understand human movement better, and to learn more about ways humans can move well and with less chance of being injured.

By studying and analysing athletes’ performance and technique, a sports biomechanist can provide valuable guidance to athletes working on practical solutions

to improve their skills and body performance.

PREVENTING KNEE INJURIES IN CHILDREN

Thu, 08 Feb 2024 00:57:56 GMT

The knee is a complex joint, with many moving parts.

This and the fact that it is an active weight-bearing joint make it one of the most commonly injured joints. Knee injuries are on the rise in children and teens and in particular, the number of young people needing anterior cruciate ligament (ACL) reconstructions. As parents we encourage our children to participate in sports, but any activity involving jumping too much, playing or exercising aggressively for a long time, can lead to knee pain, strains and injuries.

There are a number of ways we can help prevent knee injuries from occurring or reoccurring:

• Warm up and cool down – always have a good warm up that involves change of direction, jumping and agility activities and stretching of leg muscles, before and

after exercise.

• Avoid sudden jarring movements Use the balls of your feet when changing direction, rather than twisting the knees. When pivoting, crouch and bend at the

knees and hips. When jumping, bend the knees while landing.

• Keep hydrated – drink plenty of fluids before, during and after exercise.

• Avoid overtraining and allow adequate recovery time between workouts and training sessions.

• Encourage regular exercise to strengthen the knee muscles and bones and to improve flexibility and so reduce the chances of knee injury or damage. Avoid

activities that cause severe pain and discomfort.

• Be sure to wear supportive shoes that are in good condition, fit well and appropriate for the sport or exercise. This will help you to maintain proper leg

alignment and balance and so help prevent knee injuries.

• Always wear appropriate protective equipment during practices and when competing. Wear specific knee protection, especially for previously injured knees.

• Consider surfaces used for training. Running and jumping on asphalt and running down steep terrains can put extra pressure on the knees.

• Maintain a healthy weight. Extra weight on puts more pressure and stress on knees when walking, running and exercising.

• Keep in condition – train throughout the year to stay fit and reduce the likelihood of injury.

THE ORIGIN OF PILATES

Wed, 07 Feb 2024 06:26:33 GMT

Pilates. is the exercise method developed by Joseph Pilates during the first half of

the twentieth century.

Joseph Hubertus Pilates was born near Dusseldorf, Germany in 1880. His father was a gymnast and his mother a naturopath. He was a sickly child suffering from asthma, rickets and rheumatic fever but he was determined to overcome his physical weakness and became interested in all forms of physical exercise including bodybuilding, wrestling, yoga, gymnastics, martial arts, boxing, skiing and diving. In 1912 he worked in England as a circus performer, boxer and self- defence instructor, but when World War One broke out he was placed in an internment camp for enemy aliens. It was there that he got the inspiration for his

method – developing a physical education programme for the internees and staff.

Later in the War, he worked as an orderly in a hospital, helping with the rehabilitation of patients. During this time, he began experimenting with equipment – attaching bed springs to the hospital beds to help support the patients’ limbs. He

designed a variety of equipment, which he referred to it as “apparatus”. Each apparatus was designed to help with stretching, strengthening, body alignment and increased core strength. The apparatus is still used today in adapted forms such as the Cadillac and the Reformer.

In the 1920’s Pilates emigrated to America with his wife Clara. They opened a studio in New York where they developed and taught the method of exercise he called “Contrology”. (It was only after his death that it became known as Pilates). It became very popular, especially with the professional dance community, as the method helped improve technique and recovery from injury.

Principles of Pilates.

Pilates believed that mental and physical health are connected. He developed a system of exercises focused on improving core strength, balance and flexibility and intended to strengthen and condition the mind and body.

There are six basic principles of Pilates

• Centring. – Bringing focus, control and stabilisation back to the core.

• Concentration. – Focusing purely on what you are doing and the movements involved.

• Control. – Completing exercises slowly and smoothly.

• Precision. – Technique is everything!

• Breathing. – Incorporating an even breathing pattern into the exercises.

• Flow. – Moving smoothly between exercises.

MUSCLE – THE THREE TYPES

Wed, 07 Feb 2024 06:18:15 GMT

About half of your body’s weight is made up of muscle.

There are three distinct types of muscle tissue recognized in vertebrates – skeletal, smooth and cardiac Each type of muscle tissue in the human body has a unique structure and function.

1. Skeletal muscle.

Skeletal muscles are made up of cylindrical fibers with the nucleus of each cell near the edge. The cells are striated in appearance. Skeletal muscle or “voluntary muscle” is attached by tendons to the skeleton. We can consciously control it

through nervous impulses from our brain which sends messages to the muscle and so allows us to control the movements of our body. Contractions can vary to produce powerful, fast movements or small precision actions. Skeletal muscles also have the ability to stretch or contract and still return to their original shape. These muscles are found all over the body including the deltoids, pectorals, abdominals, quadriceps and gluteal muscles. Even your tongue contains skeletal muscles.

2. Smooth muscle.

Smooth muscle differs from skeletal and cardiac muscle in terms of structure, function and action. This muscle is a type of non-striated muscle composed of elongated, thin shaped cells with a central nucleus It forms organs like the stomach and bladder and changes shape to facilitate bodily functions Smooth muscle is found in the walls of blood vessels and hollow visceral organs (except the heart) such as the esophagus, stomach, intestines, bronchi, uterus, urethra, bladder, and the arrector pili in the skin (in which it controls erection of body hair). It is also known as involuntary muscle, meaning it is not under our conscious control but is controlled by involuntary neurogenic impulses and has slow, rhythmical contractions for controlling internal organs. Smooth muscle in the digestive system, for example, contracts in the esophagus to move food down to the stomach, and smooth muscles in the blood vessels, help blood to move around the body.

3. Cardiac muscle

Cardiac muscle is also known as myocardium. This type of muscle is found only in the walls of the heart. Cardiac muscle cells are quadrangular in terms of shape, and have a single central nucleus. Like the skeletal muscles the cells of cardiac muscle tissue are striated. This is caused by the arrangement of protein fibers inside of the cells which give the appearance of light and dark bands. Striations indicate that a muscle cell is very strong. These muscles are thickened because they must contract frequently to move blood in and out of the heart. and through the blood vessels of the circulatory system. It has similarities with smooth muscle

in that it cannot be controlled consciously Striated muscle contracts and relaxes in short, intense bursts, while smooth muscle sustains longer contractions.

THE IMPORTANCE OF USING A MOUTH GUARD

Wed, 07 Feb 2024 06:07:57 GMT

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Dental injuries are among the most common injuries that occur during sport, leisure and recreation activities, with young people most at risk. The types of injuries incurred include:

• Chipped, broken or knocked out teeth

• Fractured crowns or bridgework

• Root damage to the teeth

• Cuts to lips, gums, tongue or cheeks

• Fractured or broken jaws

• Concussions

Any athlete may be at risk of dental injury, but these can be prevented with the use of a mouth guard.

Medication overuse headaches

Wed, 07 Feb 2024 05:55:02 GMT

Medication overuse headaches (MOH) are also known as analgesic rebound headaches or rebound headaches.

MOH frequently occur daily, can be very painful and are a common cause of chronic daily headache. They are caused by

regular, long-term use of medication to treat headaches, such as migraine. People who use acute pain-relief medicine more than two or three times a week can set off a cycle – the medicine offers temporarily relief of the head pain, but the head pain returns when the medication wears off. As each dose of medicine wears off, the pain comes back, leading to increasing doses.

And so the cycle continues until you start to have

daily headaches, with more severe pain, more often.

The need to alleviate these withdrawal symptoms perpetuates further use of painkilling drugs and can result in a cycle of medication overuse. The rebound headaches can occur as a withdrawal reaction when the pain relief is not taken.

Symptoms.

MOH usually start as occasional migraines or tension headaches. Over time, these become more frequent, and more medication is needed to control the pain.

A daily headache develops, which is usually present on awakening in the morning. Taking the medication doesn’t help much and any improvement from pain relief wears off and the headache returns again.

Other symptoms may include:

•Nausea

• Listlessness

• Restlessness and difficulty concentrating

• Memory problems

• Irritability

• Difficulty sleeping

• Anxiety

• Depression

Which Medications Can Cause MOH?

Many common pain relievers, when taken in large enough amounts, can cause rebound headaches.

These include:

• Triptans ( Imigran, Zomig, Naramig, Maxalt, Relpax)

• Opiates ( codeine, morphine)

• Simple painkillers ( paracetamol)

• Combination painkillers ( Endone, Mersyndol, Panadeine Forte)

• Ergotamine (Cafergot,)

• Caffeine-containing medications ( Panadol Extra)

• Aspirin

Treating Rebound Headaches.

The only way of treating this condition is to stop the medication. The withdrawal

process is much individualised, based on the types of drugs being taken. Usually,

headaches will get easier to control when the medication is stopped or gradually

reduced, but during the period when medications are reduced the headaches can

increase and stopping medication suddenly may lead to increased headache

severity for several days. In some cases a detoxification program may be required.

For MOH caused by certain pain relievers, such as sedatives and narcotics,

supervision by a medical professional in a hospital may be needed to come off of

the drugs.

Osgood Schlatter’s Disease

Wed, 07 Feb 2024 05:48:52 GMT

Osgood Schlatter’s Disease (tibial tubercle apophysitis) is a common cause of knee pain in growing adolescents/ children and young teenagers.

It’s characterized by inflammation in the area just below the knee where the tendon from the kneecap (patellar tendon) attaches to the shinbone (tibia). It is an overuse knee injury rather than a traumatic injury.

This condition most often develops during growth spurts when bones, muscles, tendons, and other structures are growing quickly and not always at the same rate.

Frequent use and physical stress cause inflammation at the point where the tendon from the kneecap (patella) attaches to the shinbone (tibia). The patellar tendon remains strong, but the attachment at the growth plate can be weak and slowly separate. As the growth plate tries to heal, extra bone will form. This may be noticed as a bump at the front of the knee.

Osgood-Schlatter’s disease occurs most often in children who play sports that involve running, jumping and changes of direction – such as soccer, basketball, skating and ballet-because of the additional stress the physical activity puts on bones and muscles. In most cases, the condition usually resolves by itself once the child’s bones stop growing. Simple measures can be taken, such as rest over-the-counter medication, and stretching and strengthening exercises

BURSITIS OF THE KNEE

Wed, 07 Feb 2024 05:31:51 GMT

WHAT IT Bursitis of the Knee?.

Knee bursitis is a condition which occurs when a bursa in the knee becomes irritated, inflamed, or infected. Bursae are small, closed, sacs which contain synovial fluid. They are located around joints and function as a gliding surface to reduce friction during joint movement and cushion the pressure points between the bones and tendons, muscles and skin near your joints.

Bursitis usually occurs when there is excessive friction over the bursa causing it to become inflamed, or when it dries out so it no longer works properly. They are found all over the body and there are approximately fourteen around the knee. Any of the bursae in your knee can become inflamed, but knee bursitis most commonly occurs over the kneecap or on the inner side of your knee below the joint. Although it is usually not infectious (aseptic bursitis), the bursa can become infected. This condition is

called septic bursitis.

HYDROTHERAPY

Wed, 07 Feb 2024 05:27:14 GMT

Hydrotherapy (sometimes called Aquatic Physiotherapy) i

Is the use of water (hot, cold, steam, or ice) for restoring, and maintaining, health and physical well-being. It involves the treatment of physical disability, injury, or illness by immersion of all or part of the body in water to aid movement and rehabilitation and relieve pain. The exercise is under the supervision of a trained physiotherapist.

Treatments include steam baths, saunas, hot and cold compresses and exercise in a hydrotherapy pool. A hydrotherapy pool is a swimming pool specifically designed for providing physiotherapy treatments. The water temperature in the pool is heated to approximately 33– 36oC – much warmer than in a normal swimming pool. It should have easy accessibility with a hoist to lower in those who are not able to enter the pool themselves. It may vary in depth to allow for walking as well as deep water exercise.

The temperature and pressure of water used affects the therapeutic properties of the treatment. Hot water allows the patient to fully relax, promotes pain relief, encourages blood circulation and eases stiffness. It is also thought to stimulate the immune system. Cold is used to invigorate and stimulate, increasing the body’s internal activity. It can help reduce inflammation. Using hot and cold water together or alternately is a common hydrotherapy practice, said to boost hormonal function, improve circulation and activate organ function.

Moving water has a massaging effect and stimulates touch receptors on the skin. When the patient is submerged in water they experience a weightlessness and buoyancy which allows greater comfort and range of movement as the water supports body weight.

GANGLION CYSTS

Wed, 07 Feb 2024 05:21:33 GMT

A ganglion cyst is a lump that most commonly develops on a joint or tendon (the tissue that connects muscle to bone). They are not cancerous and, in most cases, are harmless. Ganglion cysts are typically round or oval and are filled with a jellylike fluid , similar to the fluid that lubricates your joints.

Location.

Ganglion cysts most commonly develop on the backs of hands, fingers and wrists, and can also occur on the feet, ankles and knees. These cysts can occur near other joints as well.

Shape and size.

A ganglion cyst looks like a smooth round or oval lump under the skin, although smaller ganglions can remain hidden under the skin (occult ganglions). They vary in size, ranging from 1-3 cm in diameter. The size of a cyst can fluctuate, often getting larger when the joint is used repetitively. With rest, the lump typically becomes smaller.

Pain.

Most ganglion cysts do not cause symptoms, but if they press on a nearby nerve it can cause pain, numbness, , and muscle weakness. Their location can sometimes interfere with joint movement. If pain is present, it is usually chronic and made

worse by joint motion.

Causes.

The cause of them is not known, however it is thought they may be caused by small tears in the covering of a tendon or joint that allow the contents to squeeze out.

Ganglion cysts can develop in anyone, but they most commonly occur in women between the ages of 20 and 40.

These cysts are also common among gymnasts, who repeatedly stress their wrists.

People who have arthritis in the finger joints near their fingernails are more likely to develop ganglion cysts near those joints.

Joints or tendons that have been injured in the past are at higher risk of developing ganglion cysts.

Treatment.

In many cases, ganglion cysts go away by themselves without the need for medical treatment. However, if the cyst is causing pain, interferes with movement, or has an unacceptable appearance, there are several treatment options:

• Observation (because the ganglion is not cancerous and may disappear in time )

• Splinting the affected joint to relieve symptoms and cause the ganglion to decrease in size.

• Aspiration – draining the cyst using a needle (In many cases, the ganglion cyst returns)

• Excision – surgery to cut out the cyst.

The traditional method of treating a ganglion cyst by hitting it with a book is not encouraged – it might cause other injury.

Exertion headaches

Wed, 07 Feb 2024 05:11:45 GMT

Exertion headaches, also known as exercise headaches, are a type of head pain triggered by strenuous physical activities such as running, weightlifting, coughing, sexual intercourse, or even straining on the toilet. They are caused by increased blood pressure in the blood vessels in the brain which puts pressure on the meninges (small nerves that cover the brain).

These headaches are described as throbbing and are usually bilateral – affecting both sides of the head. They can have symptoms similar to migraines, such as nausea and vomiting, and sensitivity to light and sound. The headache usually begins during or shortly after the activity and the pain generally lasts from five minutes to 48 hours.

Exertion headaches are divided into two categories.

Primary exertion headaches are usually harmless and not caused by underlying medical problems.

Secondary exertion headaches are caused by an underlying medical problem such as bleeding or a tumour in or outside the brain. They should not be ignored and need emergency medical attention.

13 ESSENTIAL VITAMINS YOUR BODY NEEDS TO STAY HEALTHY

Wed, 07 Feb 2024 05:05:47 GMT

There are 13 essential vitamins needed for normal cell function, growth, and development. Each of the vitamins has an important job and is required for the body to function properly. Vitamin D can be synthesised by the skin when it is exposed to sunlight but most vitamins cannot be made by the body. Vitamin deficiency can cause health problems so it is important to ensure you get enough of the essential vitamins by eating a balanced and varied diet. Vitamins are grouped into two categories:

Water-Soluble Vitamins . 

• Thiamin (vitamin B1) 

• Riboflavin (vitamin B2) 

• Niacin (vitamin B3) 

• Pantothenic acid 

• Vitamin B6 

• Biotin (vitamin B7) 

• Folic acid 

• Vitamin B12 •

Vitamin C

The nine water-soluble vitamins are directly absorbed into the bloodstream. Vitamin B12 is stored in the liver but the other vitamins cannot be stored in the body and are passed through our urine. Our bodies require a continuous daily supply of them.

Fat-Soluble Vitamins . 

• Vitamin A 

• Vitamin D 

• Vitamin E 

• Vitamin K

The four fat-soluble vitamins are dissolved in lipids (fats) before they are absorbed into the bloodstream. Once absorbed into the body, they are stored in fatty tissues and the liver. They stay in the body for longer..

DEEP TISSUE MASSAGE

Wed, 07 Feb 2024 04:59:09 GMT

Deep Tissue Massage is similar to Swedish massage but while, Swedish massage has a relaxing effect and uses lighter pressure, Deep Tissue Massage is done using deep finger pressure with strokes that are usually slower and firmer. This specific type of massage involves manipulation of the deep layers of muscle tissue, tendons and fascia (the protective layer of connective tissue surrounding muscles, bones and joints.

The deeper pressure is beneficial in releasing chronic muscle tension and stimulating blood flow. It helps to break up scar tissue and physically break down the muscle knots or adhesions that can disrupt circulation, cause inflammation and pain, and limit range of movement. Deep tissue massages normally focus on the treatment of major muscle groups like the neck or lower back.

Areas of the body that tend to tense up in times of stress, including the shoulders, neck and hips, can often benefit the most from this type of deep manipulation. It can also be used to relieve strain and treat injuries in joints and tendons.

ANKLE SPRAINS

Wed, 07 Feb 2024 04:33:42 GMT

Ankle sprains are one of the most common injuries that occur among people of all ages.

They occur when the ligaments that support the ankle are overstretched and tear. They vary in severity from a mild “twisted” or “rolled” ankle sprain through to severe complete ligament ruptures, avulsion fractures or broken bones. The severity depends upon how much damage is done to the ligaments. These are strong bands of tissue that connect bones together, help to keep the bones in proper position and keep the joints stabilised.

All ligaments have a specific range of motion. When those surrounding the ankle are pushed past these boundaries, it causes a sprain which can range from a tiny tear to a complete tear through the tissue. If there is a complete tear of the ligaments, the ankle may become unstable after the initial injury phase passes. Over time, this instability can cause damage to the bones and cartilage of the ankle joint.

Most sprained ankles involve injuries to the ligaments on the outside of the ankle. 

Causes . Sprains can occur when: 

• Awkwardly planting or landing your foot when running 

• Landing unbalanced from a jump/hop 

• Stepping onto an irregular surface 

• Participating in sports that involve changes of direction or rolling and twisting of the foot 

• Walking or exercising on an uneven or unstable ground 

• Falling down 

• During sports activities, someone may step on your foot while you are running, causing your foot to twist to the side. 

• Wearing inappropriate footwear 

Symptoms . Depending on the severity, ankle sprains can have a wide variety of symptoms including: 

• Swelling 

• Bruising 

• General stiffness 

• Tenderness to touch 

• Pain 

• Skin discoloration 

• A ‘popping’ sound at time of injury 

• Inability to put weight on the affected foot 

• Instability of the ankle — this may occur when there has been complete tearing of the ligament or a complete dislocation of the ankle joint

 • In more severe cases, there may be sharp pain deep in the ankle joint or pain between your lower shin bones, which may be a high ankle sprain.

Most sprains are minor injuries that heal with home treatments like rest and ice packs. However, if your ankle is very swollen and painful to walk on or if you are having trouble putting weight on it, it is important to see your doctor to determine the severity of the injury. It can take several weeks or months for a sprained ankle to heal completely and without proper treatment and rehabilitation, your ankle can be weakened, making it more likely that you will injure it again. Repeated injury can lead to long term problems, including chronic ankle pain, arthritis, and ongoing instability.

ITBFS (ILIOTIBIAL BAND FRICTION SYNDROME)

Wed, 07 Feb 2024 04:14:47 GMT

ITBFS is a common condition that has the potential to develop in runners.

It usually develops due to people not taking time to stretch and release their muscles and they become overly tight.
The ITB is the thick band of fascia that you can feel down the outside of your leg. It is an extension of the TFL (Tensor Fascia Latae) muscle, which is one of your hip flexor muscles. The ITB connects your pelvis to the outside of your knee. It holds your leg ridged when you place all your weight on one leg and assists in keeping your knee in a straight position when you walk or run.

Many runners find that they get pain on the upper outside part of the knee and will be unable to run due to this pain, but are potentially OK with other activities. A massage to release the tight TFL and other surrounding muscles will help you to resolve this problem, enabling you to run pain free.

#running #runnersknee #podiatry

RUNNING ASSESSMENT

Wed, 07 Feb 2024 04:08:42 GMT

The running assessment involves a video analysis to identify biomechanical causes contributing to recurrent injuries and specific running exercises and drills to improve running technique, strength, power, running speed or endurance.

This can assist with both performance and reduce injury risk.

A full comprehensive biomechanical assessment will be conducted including, video gait analysis and all weight bearing and non-weight bearing pre-injury screening assessments. This gives the podiatrist the most in-depth data with regards to your full body composition/abnormalities and ultimately helps to provide the most accurate analysis which leads to a more accurate diagnosis.

With regards to pre-injury screening, with more data collected and assessment of the full body make-up and functioning, area’s of weakness can be obtained and highlighted prior to injury occurs and ultimately programs can be set in place to target these areas and bring them in line prior to injury.

#running #injuryprevention #podiatry #sydneyeastpodiatry

TIPS TO MAINTAIN HEALTHY WORKING FROM HOME FEET

Wed, 07 Feb 2024 04:05:03 GMT

Have you been working from home ever since COVID hit?

Chances are, you have not been paying attention to your feet or your footwear. If you have been wearing fluffy slippers, winter socks or Ugg boots around the house all day to keep your feet toasty, you could be asking for trouble. Yes, "Work From Home (WFH) Feet" is a real thing and poses a REAL risk to our general foot and ankle health. Podiatrists have noticed that the incidence of this ailment is on the rise. Below are some tips that you can do to keep your feet healthy and active as you continue to work from home.

Exercise. Walking is a great way to keep weight under control and is an excellent conditioner for the feet. Be sure to wear appropriate athletic shoes when exercising.
Alternate your shoes each day. Since the feet have sweat glands, your shoes will absorb moisture from your feet, so it is important to allow your shoes to dry out completely.
Cut toenails straight across. Never cut into the corners — this could cause an ingrown toenail. Gently file away sharp corners or rough edges with an emery board.
Inspect your feet regularly and pay attention to changes in color, texture or appearance.
Maintain good foot hygiene, including washing and drying between the toes.
Don’t ignore foot pain. Symptoms that increase or do not resolve within a reasonable period of time need to be evaluated by your podiatrist.

#workingfromhome #injuryprevention #podiatry #sydneyeastpodiatry #sportslabpodiatry

Hamstring Stretching

Thu, 01 Feb 2024 04:49:01 GMT

The hamstrings are a group of three muscles that run down the back of the thigh from a common insertion point on your "sit bone" (ischial tuberosity) to just below the knee and the sciatic nerve passes through them.

Flexibility of the hamstrings is an essential component in the maintenance of joint range of motion and in the prevention of hamstring injury as well as injuries to the lower back, hip, sacroilliac joint and knee injuries such as patellofemoral pain and patella tendinopathies.

Whilst stretching of the hamstring muscle is important, it is equally, if not more important to consider the nerves passing through the muscle and ensure that there is no impedance to the nerve as it slides through a muscle during movement (neurodynamic mobilisation) as altered neurodynamics can lead to pain, tightness and recurrent injury.

Whilst most of us know the traditional ŅstaticÓ hamstring stretches, the addition of neurodynamic hamstring stretches to a static stretching program has been demonstrated to increase hamstring flexibility in healthy individuals.

STATIC HAMSTRING STRETCH

The introduction of a neural mobilisation program will be different for each individual.

The movements need to be graduated, controlled and never static or painful instead relying on joint movement to slide the nerve through its surrounding tissue (much like flossing oneÕs teeth).

NEURODYNAMIC MOVEMENT

(Lower leg is continuously moving)

If you want to know more about neurodynamic mobilisation and think you may be able to incorporate it into your stretching program, talk to your practitioner who will be able to assess whether these movements are right for you.

References:

Butler, D.S. (2000). The Sensitive Nervous System. Adelaide: Noigroup Publications.
Shacklock, M (2005) Clinical neurodynamics a new system of musculoskeletal treatment. Elsevier, China
Sharma, S., Balthillaya, G., Rao, R. and Mani, R. (2016). Short term effectiveness of neural sliders and neural tensioners as an adjunct to static stretching of hamstrings on knee extension angle in healthy individuals: A randomized controlled trial.

Physical Therapy in Sport, 17, pp.30-37.

Concussions in Kids

Thu, 01 Feb 2024 04:11:09 GMT

This is a subtitle for your new post

It’s a knockout!!! Or does it need to be???

As we head back into contact winter sports, such as AFL, Rugby Union and Rugby League, the hot topic of concussion will again feature in the news. As professional players continue to come forward demonstrating the long term effects of cumulative head trauma and other current players been told to retire, what exactly is the risk to children playing sport and what should we, as caregivers, be looking out for?

Firstly, what is concussion? Concussion is a type of traumatic brain injury resulting in a short-term loss of normal brain function in response to a head injury. Common symptoms are headache, dizziness, nausea, vomiting and impaired memory. Repeated, subsequent concussions can lead to longer-term health impacts, particularly if another head injury is sustained before a full recovery is made from the initial insult.

Younger players, i.e. children, are at a greater risk of concussion due to the immaturity of the cells in a child’s brain. For a given force, a child’s nerve cells in the brain are more likely to be torn apart and damaged than in adults. Contrary to popular belief that concussion means you have been ‘knocked out’, concussion has a wide range of presentations and is caused by either a direct or indirect blow to the head – you do not need to be knocked unconscious to have symptoms or concussion or to incur damage to brain cells. An example of a direct blow would be if a child is tackled and as they fall, they hit their head on the ground or a cricket ball hits them in the head. An indirect blow would involve sustaining an impact like falling off their bike but not hitting their head on any object at all.

Education of signs and symptoms is key. Coaching staff, support staff, teachers, officials and parents need to know what to look for to ensure concussion is recognized early and is fully resolved before return to play. Symptoms do not always show straight away and can develop up to 72 hours post injury. More serious symptoms that would warrant a trip to the Emergency department include the following:

Loss of consciousness
Severe headache, including a headache that gets worse
Blurred vision
Trouble walking
Confusion and saying things that don’t make sense
Slurred speech
Unresponsiveness (you’re unable to wake your child)

However, more subtle symptoms may include:

Lack of concentration
Difficulty sleeping
Increased frustration or irritability
Memory loss

More subtle symptoms would warrant a trip to the GP or Sports Doctor and would need to be monitored for resolution prior to returning to sport.

Treatment for concussion includes the following:

Physical rest

o No physical e.g. school PE or sports until the symptoms have fully resolved. Physical activity should be limited to basic day-to-day activities to reduce the stress on the brain and decreases the likelihood of the child sustaining another brain injury during the recovery period. Once the symptoms are resolved the child should follow a graduated return to sport/play, working their way back to pre-injury activity levels.

Mental Rest

o This means avoiding any cognitive activity ie thinking, that could make the symptoms worse eg watching TV, using a computer, doing schoolwork, reading, playing video games etc. These activities can be re-introduced and gradually increased if they don’t exacerbate symptoms.

Eating well and staying well-hydrated avoiding caffeinated beverages.

In summary, it is important to be educated in the signs and symptoms of concussion, especially when working with children in contact sports. Early recognition and good medical follow-up can aid in avoiding a second injury whilst the brain is healing.

References:

Kemp, J.L., Newton, J.D., White, P.E., & Finch, C.F. (2016). Implementation of concussion guidelines in community Australian Football and Rugby League – The experience and challenges faced by coaches and sports trainers. Journal of Science and Medicine in Sport, 19, 305-310

Concussions. Reviewed by Ben-Joseph, E.P. and Maughans, T.A. , March 2015

http://kidshealth.org/en/parents/concussions.html

Why are kids at greater risk of concussion than adults? Cantu, R.
http://www.brainline.org/content/multimedia.php?id=9017

Concussion. Centers for disease Control and Prevention
https://www.nlm.nih.gov/medlineplus/concussion.html

I am a young dynamic athlete, why is my hip so stiff?

Thu, 01 Feb 2024 04:01:33 GMT

Femoroacetabulum impingement (FAI) can manifest in many different ways but all cases will inevitably involve some form of hip stiffness, pain and/or weakness.

FAI is the change in morphology at the top of the leg bone (femur) where it forms and articulates with the pelvis (acetabulum) affecting the integrity of the hip joint.

There are two main types of FAI: Pincer lesions involving bone spurs of the acetabular rim and Cam lesions due to a change in the femoral head shape.

These bony changes can lead to a change in the morphology and integrity of the hip joint, and contribute to overloading of the hip joint surfaces and capsule.

FAI is a major contributor to hip pathologies including tears of the soft tissue (labrum) that surrounds the joint, as well as early onset of osteoarthritis.
FAI is present in approx. 85% of young athletes with a hip complaint (Orchoa et al, 2010).

Signs and symptoms:

Lateral Hip and/or groin pain

Sharp stabbing pain with twisting/turning/squatting

Decreased hip range of motion

History of hip clicking

Dull ache in the hip

If you are currently suffering from any of the above symptoms, differential diagnosis is very important for prognosis and management of hip pain.

Treatment from a Sports Lab physiotherapist will involve an extensive subjective and objective assessment to determine the nature of the hip complaint and if
further diagnostic imaging or intervention is required.

Treatment options can include manual therapy incorporating mobilisation of the hip joint, pain management strategies, activity modification, deep tissue release with one of our experienced deep tissue therapists and functional exercise prescription.

Consultation with an experienced Sports Physiotherapist at one of the Sports Lab clinics will enable an individual management plan to be devised incorporating manual treatment as well as a customised exercise program to address hip stability specific to the athlete’s sport/activity as well as self-management strategies.

All questions and concerns should be directed towards Sports Lab staff across all practices.

Andrew Waring

Head Physiotherapist SUANFC

Sports Lab Physiotherapist

Resources:

Falvey E, King E,
Kinsella S, Franklyn-Miller A; Athletic groin pain(part 1): a prospective
anatomical diagnosis of 382 patients-clinical findings, MRI findings and
patient-reported outcome measures at baseline. Br J Sports Med. 2016 Apr:
50(7):423-430.

Ochoa LM, Dawson L,
Patzkowski J, Hsu JR. Radiographic
prevalence of femoroacetebular impingement in a young population with hip
complaints is high. Clin Orthop Relat Res. 2010 Oct; 468(10)2710-4.

Wright A, Hegedus E,
Taylor J, Dischiavi S, Stubbs A. Non-operative management of
femoroacetabular impingement: A prospective, randomized controlled clinical
trial pilot study. J Sci Med Sport 2016 Jan 6

Have you planned your recovery?

Thu, 01 Feb 2024 03:50:34 GMT

Massage Therapy as a Recovery Tool in IronMan Events

Zac Moukaddem – Sports and Remedial Massage Therapist

So you have your date picked out and written in your diary and phone
calendar. Preparations are now in order to ensure you will perform your best on the day.

But the question is: have you planned your recovery?

Athletes are to cover a distance of 226km consisting of 3.8km swim, 180km cycle and 42.2 km run. It is an arduous task, requiring extreme energy expenditure and generating high metabolic stress1. Although ironman athletes potentially experience a variation of conditions such as dehydration, skin injuries, fever and hypoglycemia the most common of these are pain and muscle fatigue. Pain and muscle fatigue are partly due to the depletion of energy substrates, muscle damage that elicits an inflammatory response, and a build-up of metabolic by-products2-3.

Massage therapy helps to reduce the severity of pain and muscle fatigue by increasing blood flow and facilitating the clearance of metabolic by-products. What does this mean? It means that the body is able to mitigate the sensation of fatigue, by decreasing lactic acid accumulation and increasing nutrient rich blood in to muscle. As massage therapy requires manual contact with the skin, it decreases the sensitivity of pain receptors that are
in charge of sending signals to the brain.

Not only does massage therapy aid in the reduction of pain and fatigue, but also lengthens those muscles that are short post-exertion. As a recovery tool, massage therapy increases range of motion and improves blood circulation. Overall it aids in the effectiveness of the cardiovascular system by increasing oxygen transfer on a cellular level4-5.

Massage therapy stimulates specific physiological responses, these include:

Dilation of blood vessels promoting and increase of circulation and decrease of blood pressure
Aids in venous blood return
The elimination of metabolic by-products
Increases oxygen hemoglobin content
Reduces muscle fatigue and delayed offset muscle soreness
Increases joint range of motion and function
Reduces cortisol, norepinephrine and epinephrine levels

In summary massage therapy is widely used as a tool to aid athletes during recovery. Athletes are encouraged to create a management plan pre and post competitions because as we know, the maintenance of any high performance athlete is crucial in achieving successful results.

References

1. Knez WL, Jenkins DG, Coombes JS. Oxidative stress in half and full Ironman triathletes. Med Sci Sports
Exerc. 2007;39:283–288.

2. O’Toole ML, Douglas PS. Applied physiology of triathlon. Sports Med. 1995;19: 251–267.

3. Garcı ́a-Manso JM, Rodrı ́guez-Ruiz D, Rodrı ́guez-Matoso D, de Saa Y, Sarmiento S, Quiroga M.

Assessment of muscle fatigue after an ultra-endurance triathlon using tensiomyography (TMG). J Sports Sci. 2011;29:619–625.

4. Nelson, N. L. (2015). Massage therapy: understanding the mechanisms of action on blood pressure. A scoping review. Journal of the American Society of Hypertension, 9(10), 785-793.

5. Poppendieck, W., Wegmann, M., Ferrauti, A., Kellmann, M., Pfeiffer, M., & Meyer, T. (2016). Massage and Performance Recovery: A Meta-Analytical Review. Sports Medicine, 1-22.

Clinical Pilates at Sports Lab

Thu, 01 Feb 2024 03:43:12 GMT

What is Modified Pilates?

It is a form of dynamic retraining and includes specific exercises to improve spinal mobility, flexibility of the trunk and lower limbs, body awareness and postural awareness, which are key factors in aiding and preventing lower back pain (LBP), and a variety of other musculoskeletal conditions.
The APPI Pilates method consists of a series of progressive Matwork and Equipment based exercises that employ the principles of specific spinal stabilization and pelvic locomotor slings which have had lots of positive studies to support their effectiveness.

How does Pilates at Sports Lab work?

One of our Sports Lab Physios will personally assess the needs of each client wanting to participate in Pilates, looking at their movement patterns, range of motion, and taking into account their specific functional needs. For example, an office worker with neck pain and poor sitting posture has different functional goals and therefore requires different exercises than a footy player with sub-optimal hip and knee mechanics.

The Pilates pathway is as follows:

• Everybody has a 1-to-1 assessment to establish realistic and specific goals and to introduce the basic body set up and learn the specific motor skill required to engage their deep core muscles or ‘centre’.

• Those with poor body awareness or more irritable symptoms will require further 1:1 sessions, however the majority will then enter a semi private (1:4) group session with individualized exercises to progress toward a specific functional goal.
This way people can be of differing abilities and have completely different goals and still share a semi private group session, in a more cost effective way.

• There is also the ability to attend Matwork Classes (max 4 at Drummoyne and 8 at Alexandria) and soon to come Reformer Classes (Alexandria only, max 4).
These classes tend to work best for clients that don’t have major specific goals but just want to maintain good body awareness and optimal movement patterns.

Who can do Pilates?

Virtually anyone can benefit from Pilates.

Clients need to be aware of their body set up and core muscles, but this can be taught in a 1 to 1 session.

A recent study by Stolze et al (2012) showed that the most likely patients to benefit have at least 1 of these clinical factors:

1) Total trunk flexion range of motion of 70 deg or less (stiff spine)

2) Duration of current symptoms of 6 months or less (not yet crossed over fully into chronic pain presentation)

3) No leg symptoms in the last week

4) Not obese

5) No hip pathology presentation with very reduced ROM

If 1 or more of the above is present then there is 54 percent chance of a successful outcome, if 3 or more are present then this jumps up to 93 percent.

ENQUIRE ABOUT PILATES TODAY!!

Reference:
Stolze, L. R., Allison, S. C., & Childs, J. D. (2012). Derivation of a preliminary clinical prediction rule for identifying a subgroup of patients with low back pain likely to benefit from Pilates-based exercise. journal of orthopaedic & sports physical therapy, 42(5), 425-436.

When can I return to play?

Thu, 01 Feb 2024 03:31:34 GMT

I’ve just had a Knee Reconstruction…
WHEN CAN I RETURN TO PLAY?

Ryan Edwards, Physiotherapist

Anterior cruciate (ACL) injury can be heart breaking for both the professional and amateur athlete. For those who choose to undergo surgical reconstruction of the ACL lengthy periods of time on the sideline, hours of rehabilitative exercises and commitment of time and money are required to restore the knee to full pre injury function…

and after all that….

up to 30% of young active patients who undergo reconstruction suffer a second ACL rupture in the first three years after surgery.

If that isn’t enough…
In addition to this, within 5 years up to 50% of patients undergo meniscus surgery further increasing their risk of knee osteoarthritis.

With all of this it is vitally important
physiotherapists and athletes have a tool to
answer one of the most difficult questions in the
rehabilitative process.
WHEN CAN I RETURN TO PLAY?

Norwegian researchers followed 106 patients participating in pivoting sports for 2 years after undergoing a knee reconstruction (hamstring and patella grafts).

All of the patients underwent a fairly typical rehabilitation protocol and were required to pass a battery of tests to help inform the decision of returning to sports participation. Patients returned to sport anywhere from 3 to 23 months after surgery. Time was found to be a significant factor in returning to level 1 pivoting sports (think football codes, netball, basketball).

During the first 9 months after surgery a later
return to sports was associated with a 51%
reduction in reinjury rate.

Still 20% of these patients who did return after 9 months suffered knee injury so time alone will simply not do it.

The authors concluded that combining a time based approach >9 months and matching quad strength within 10% of the uninjured side as well as e qual hops tests reduced the risk of reinjury by 84%!

This emerging evidence helps patients and physiotherapists to make informed decisions to ensure a successful return to sport after what can be a heart breaking injury.

Grindem, H., SnyderMackler, L., Moksnes, H., Engebretsen, L., & Risberg, M. A. (2016).
Simple decision rules can reduce reinjury risk by 84% after ACL reconstruction: the
DelawareOslo ACL cohort study. British journal of sports medicine, bjsports2016..

Swimmer’s Shoulder – How to Avoid it Happening to You

Thu, 01 Feb 2024 03:15:51 GMT

Being a former competitive swimmer and coach I spent many years getting up at the early hours of 4:30am to get to the pool on time to start training. To most people that might seem like one of the big drawbacks to being a swimmer, however from my experience, the hardest part were my formative years of being out of the pool when injuries prevented me from training and competition. Although the pool is a non-weight bearing environment, some people are unaware of the high number of injuries there are associated with the sport and during my time I received little warning despite having a technically sound stroke. In fact, a study revealed that between 40-91% of elite swimmers age 13 to 25 reported at least one episode of shoulder pain.

THE SHOULDER

The shoulder offers unrivalled mobility due to its structural advantage, which is classified as a ball and socket joint. It creates the greatest amount of forward propulsion during your stroke, which is most apparent through the use of internal rotation and adduction. Consequently, training aims to push athletes to their limits, which in swimming can lead to fatigue across several areas including the rotator cuff, upper back, serratus anterior and pectoral muscles. When these muscles become exhausted the shoulder has decreased stabilization of the humeral head. Considering that one training session can involve thousands of shoulder revolutions, it’s easy to understand how this can manifest in to an overuse injury from repetitive micro trauma. If this dysfunctional movement and associated damage goes untreated, it can lead to injuries such as articular impingement of the anterosuperior labrum, rotator cuff tendonitis, bursitis and damage to the glenoid labrum and surrounding ligaments.

What can WE do for you at Sports Lab?

1 – Identify early signs and symptoms of shoulder injury with orthopaedic and functional assessment.
2 – Provide you with manual therapy to return shoulder and spinal range of motion back to normal with adjustments, mobilisations and muscle releases
3 – Restore scapular control with activation and strengthening exercises.
4 – Rehabilitation and conditioning of the shoulder by strengthening the rotator cuff

What can YOU do?

1- Tell your coach, trainers, Sports Lab therapist of your shoulder pain so you can closely monitor your condition.
2 – Change your stroke; go back to bilateral breathing patterns,
3- Have more postural changes eg, switching to backstroke to reduce the load through the front of the shoulder and strengthen scapular stabilizers
4 – Avoid crossing your hands past your body’s mid line with hand entry and underwater pull phase
5 – Reduce the use of hand paddles, which create extra load through the shoulder capsule
6- If there are any signs of inflammation or pain, simply follow the RICE protocol of Rest, Ice, Compression and Elevation over the affected area for 20mins, every 2hrs. 2

Will rest fix my Athletic groin pain?

Thu, 01 Feb 2024 03:07:16 GMT

by Thomas Caristo – APA Sports Physiotherapist

Athletic groin pain is an umbrella term encompassing a great range of pathologies in the inner hip region. It may not prevent you from participating but rest does not seem to settle it.

The hardest question to answer is: where is it coming from? A systematic history is essential to firstly exclude non-musculoskeletal drivers of pain.

Davies et al. (2012) dissected cadavers and found that the adductor longus (one groin muscle) and the rectus abdominus (your six-pack) fuse together. The adductor brevis and gracilis (two more groin muscles) also fuse together. So it is not as simple as individual muscles working in a team.

Representative images of proximal adductor fusion

Figure 2 (A-D) Representative images of proximal adductor fusion (Davis, Stringer, & Woodley, 2012)

Davis, J. A., Stringer, M. D., & Woodley, S. J. (2012). New insights into the
proximal tendons of adductor longus, adductor brevis and gracilis. Br J Sports Med,
46(12), 871-876. doi: 10.1136/bjsports-2011-090044

A clinical examination will investigate whether the pain is related to the adductors, abdominals, hip flexor, the individual architecture of the joint (such as bone stress or labral tears) or even an abdominal hernia.

Palpation is key…

The groin triangle

Falvey, E. C., Franklyn-Miller, A., & McCrory, P. R. (2009). The groin triangle: a
patho-anatomical approach to the diagnosis of chronic groin pain in
athletes. Br J Sports Med, 43(3), 213-220. doi: 10.1136/bjsm.2007.042259

Once a diagnosis is established, an appropriate program can be built to challenge deficits in strength, flexibility, control and movement strategies.

Is this back pain killing me?

Thu, 01 Feb 2024 02:49:27 GMT

Is this back pain killing me? All-cause and cardiovascular-specific mortality in older Danish twins with spinal pain.

The following is a summary of a recent peer-reviewed paper published study by our very own Matt Fernandez (as part of his PhD). The significance is the results of the research found that older people reporting spinal pain have 13% increased risk of mortality per year lived. However, this association is not likely to be causal, with the relevant confounders contributing to this relationship. Thus, pain in the spine may be part of a pattern of poor health, which increases mortality risk in the older population.

Fernandez M, Boyle E, Hartvigsen J, Ferreira ML, Refshauge KM, Maher CG, Christensen K, Hopper JL, Ferreira PH. Eur J Pain. 2017 Feb 17. doi: 10.1002/ejp.996. [Epub ahead of print]

Lead author Matt Fernandez summarises the study below.

When it comes to back pain in older people, our understanding on managing the condition is limited, as the aged are generally under-represented in the spinal pain literature. However, with a rapidly ageing population, there is potential for the increased risk of both functional decline and a loss of independence in this age group. With back pain (along with neck pain) now the leading cause of disability globally, the personal, community and societal consequences are likely to be significant.

While it is well established that chronic widespread and musculoskeletal pain along with degenerative joint disease increase the rate of mortality, the relationship between back pain and all-cause mortality is conflictive. Some studies show a relationship in older adults over 70 years, while others studies that included both young and old adults – the relationship was unclear. We subsequently examined whether spinal pain (i.e., low back and neck pain) increased the rate of all cause and disease-specific cardiovascular mortality in older twins aged ≥70 years. By utilising twins, we could further control for shared familial factors – including genetics.

A total of 4391 participants reporting spinal pain at baseline were linked with the Cause of Death Registry in Denmark, with the study ending on 31 December 2014. Survival analysis methods were utilised, with two crude and adjusted Cox proportional hazards regression analyses determining the rate of all-cause and disease specific cardiovascular mortality. The exposure was baseline spinal pain and the outcome mortality. The analyses were also adjusted for confounders; baseline depressive symptoms and physical functional ability (i.e., ability to rise from a chair and a bed, walk up and down stairs etc.). Competing risk regression models determined the rate of cardiovascular mortality, adjusting for similar confounders. Twins were initially examined at an individual level, and then in subsequent same sex dizygotic (non-identical) twin and monozygotic (identical) twin analyses.

Our results showed that spinal pain was associated with an increased rate of all-cause mortality, hazard ratio (HR): 1.13 [95% confidence interval (CI): 1.06–1.21], but no association was found between spinal pain and cardiovascular disease mortality, sub-distribution hazard ratio (SHR): 1.08 [95% CI 0.96–1.21]. Moreover, the association disappeared after adjusting for confounders: physical functional ability and depressive symptoms. All twin-pair analyses were statistically non-significant, although greater in magnitude for monozygotic twins.

Older people who report spinal pain have 13% increased risk of mortality per years lived but the connection might not be causal. The association attenuates and becoming non-significant when adjusted for relevant confounders. There was no association between spinal pain and cardiovascular-specific mortality. Our results are consistent with previous literature, which shows that the influence of genetics in spinal pain decreases and is almost non-existing in the older age, with environmental factors increasing as people get older. It is likely that spinal pain is part of a pattern of poor heath in the aged, contributing to (or perhaps facilitating) the more obvious causative factors responsible for early death.

Here are some of the media articles referencing the study:

http://www.smh.com.au/lifestyle/health-and-wellbeing/wellbeing/early-death-by-back-pain-theres-a-13-per-cent-chance-20170223-gujeqw.html

http://www.theage.com.au/lifestyle/health-and-wellbeing/wellbeing/early-death-by-back-pain-theres-a-13-per-cent-chance-20170223-gujeqw.html

http://www.canberratimes.com.au/lifestyle/health-and-wellbeing/wellbeing/early-death-by-back-pain-theres-a-13-per-cent-chance-20170223-gujeqw.html

http://www.sbs.com.au/news/article/2017/02/24/back-pain-linked-increased-death-risk

http://www.9news.com.au/health/2017/02/24/00/07/back-pain-linked-to-increased-death-risk

https://thewest.com.au/news/health/study-links-bad-back-pain-to-death-risk-ng-b88395265z

https://www.agedcareinsite.com.au/2017/02/clear-link-between-back-pain-and-mortality-in-older-people/

http://www.telegraph.co.uk/science/2017/02/23/back-pain-increases-chance-early-death-elderly/

http://www.mirror.co.uk/news/uk-news/suffer-back-pain-youre-older-9904896

https://www.sciencedaily.com/releases/2017/02/170223092137.htm

https://www.thesun.co.uk/living/2938699/dont-ignore-that-niggling-back-pain-it-really-can-kill-you-raising-your-risk-of-early-death-by-13/

http://www.dailymail.co.uk/health/article-4252700/Why-shouldn-t-ignore-bad-back.html

http://www.medicaldaily.com/back-pain-could-be-sign-early-death-what-you-should-know-about-symptoms-clear-412020

Sports Lab Fracture Management and Casting

Thu, 01 Feb 2024 02:41:55 GMT

Sports Lab offers a complete fracture management service

This includes:

Plaster of Paris slabs for acute fractures
Full synthetic and waterproof casts for upper and lower limb stable fractures
Air cast and Cam Walker ankle and Lower Limb braces as prescribed by Orthopaedic Surgeon or Sports Physician
Removable, adjustable, re-formable and waterproof EXOS casts/splints for upper extremity fractures
Range of Movement Braces for knee and elbow

We are also able to remove all casts as directed by your treating Practitioner.

Our practitioners ensure you have the correct fracture management, can arrange for and interpret imaging, and will communicate with GP, Orthopaedic Specialist or Sports Physician to ensure best appropriate management for timely recovery.

OSTEOPOROSIS – THE SILENT DISEASE

Thu, 01 Feb 2024 02:33:23 GMT

Fracture Management and Casting at Sports Lab

Thu, 01 Feb 2024 02:24:58 GMT

Sports Lab offers a complete fracture management service.

This includes:

Plaster of Paris slabs for acute fractures
Full synthetic and waterproof casts for upper and lower limb stable fractures
Air cast and Cam Walker ankle and Lower Limb braces as prescribed by Orthopaedic Surgeon or Sports Physician
Removable, adjustable, re-formable and waterproof EXOS casts/splints for upper extremity fractures
Range of Movement Braces for knee and elbow

We are also able to remove all casts as directed by your treating Practitioner.

Should I train through pain?

Wed, 27 Sep 2023 09:05:32 GMT

Debunking the Myth: Does Stretching Really Prevent Injuries?

Stretching has long been touted as an essential pre-exercise ritual to prevent injuries. We’ve all heard the advice to stretch before engaging in physical activity, with the belief that it helps loosen muscles, improve flexibility and reduce the risk of injuries. However, recent research and expert opinions have shed new light on this age-old practice. In this article, we will challenge the myth that stretching is a foolproof injury prevention technique and explore alternative approaches to safeguarding our bodies during workouts.

Myth: Stretching Prevents Injuries

Reality: Static stretching before exercise might
not significantly reduce injury risk and can even
impact performance negatively.

Understanding the Types of Stretching

Before delving into the effectiveness of stretching as an injury prevention tool, it’s important to understand the two primary types of stretching:

Static Stretching: This involves holding a stretch in a fixed position for an extended period, typically 15-60 seconds.
Dynamic Stretching: Dynamic stretching involves active movements that gently take a joint or muscle through its range of motion without holding the stretch.

The Myth of Stretching as an Injury Preventer

For decades, stretching has been perceived as a means to warm up the body and reduce the likelihood of injury during exercise. The belief was that stretching increases blood flow to the muscles, improves flexibility, and reduces muscle tightness, thus preventing strains and sprains. However, recent studies have cast doubt on these assumptions.

Research Findings

Several studies have shown that static stretching before exercise can actually have adverse effects on performance and may not significantly reduce the risk of injury. For example, static stretching before exercise may be associated with decreased strength and power in the stretched muscles, potentially hindering performance during activities that require explosive movements. Furthermore, stretching before running has not been found to significantly reduce injury risk. In fact, evidence suggests that dynamic warm-up routines, which involve movements that mimic the exercise to come, may be more beneficial in preparing the body for physical activity and reducing injury risk.

Dynamic Warm-Up: An Effective Alternative

Dynamic warm-up routines have gained popularity as an alternative to static stretching before exercise. Unlike static stretching, dynamic warm-ups involve active movements that aim to resemble the activities to be performed during the workout. These movements gradually increase the heart rate, activate the nervous system, and improve joint range of motion.

Benefits of Dynamic Warm-Up:

Enhanced Blood Flow: Dynamic warm-up exercises increase blood flow to the working muscles, enhancing oxygen and nutrient delivery, which aids in better performance.
Improved Flexibility: Active movements through the full range of motion can improve joint flexibility and mobility, reducing the risk of muscle imbalances and injuries.
Neurological Activation: Dynamic warm-ups activate the nervous system, promoting better muscle coordination and response time during exercise.

Stretching for Recovery and Flexibility

While the evidence suggests that static stretching before exercise may not be the best injury prevention strategy, it may still hold value in other contexts. For example, if stretching is part of your post-workout routine and you feel a benefit from it, then it may help to promote recovery in reducing muscle tightness and encouraging flexibility. In other words, if it feels good, do it!

Conclusion

The notion that stretching before exercise is a surefire way to prevent injuries is a myth that has been challenged by scientific research. While static stretching may not be the most effective pre-exercise strategy for injury prevention, dynamic warm-up routines have shown promising results. By incorporating dynamic movements that mimic the workout to come, we can better prepare our bodies for the physical demands of exercise. Nevertheless, stretching remains a valuable practice for post-workout recovery and maintaining flexibility. As with any fitness routine, it’s essential to tailor our warm-up and stretching strategies to suit our individual needs and goals.

Remember, injury prevention is a multifaceted approach that encompasses proper form, adequate rest, and balanced training, all working together to keep us safe and injury-free during our fitness journey.

Want more information about running and/or injury prevention?

Book in for a consultation or an assessment with one of our Sports Lab physios today!

This article was written by Sports Lab Physiotherapist and Runner, Matthew McFadden.

Building strong, resilient runners

Tue, 26 Sep 2023 07:00:20 GMT

Building strong, resilient runners

For those of us who enjoy running, we love it for its convenience and the wide-ranging physical and mental health benefits that it can deliver. And while the “runner’s high” is what keeps many people coming back for more, the “at-times” addictive nature of running can certainly have its pitfalls. Injury often sits at the top of that list. This is especially so amongst inexperienced runners, or when the running load has been increased too quickly.

So how can we best avoid injury while striving toward our running goals? In short, the answer to that question relates to running capacity, and the consideration of our past, present and future running selves.

Running capacity and its relationship with injury

Running capacity refers to how much, how frequently and how hard we are able to run without causing pain or injury. Running capacity will vary significantly between people, while the capacity demands depend largely on what a runner’s goals are. For runners pushing towards a certain goal (e.g. finishing a marathon), the injury risk lies not in the gap between running capacity and the capacity demands, but in the manner in which they bridge that gap. Quite literally, slow and steady really does win the race.

Getting strong and staying injury free

Gone are the days when runners avoided strengthening exercises at all costs for fear of putting on weight and slowing them down. In actual fact, runners are now discovering that strength training can have just the opposite effect – encouraging resilience, improving running economy, and ultimately making them better, faster runners.

For runners looking to incorporate strength training into their weekly schedule then, how much is enough?

It may be surprising that a little can go a long way, but consistency is key. Broadly speaking, ‘quality over quantity’ is a valuable mantra for runners, especially those who may be new to running. For many runners, three varying runs (e.g. long, tempo, and interval) plus 1-2 strength sessions per week provide an appropriate stimulus, increasing capacity steadily while minimising risk of injury. Importantly though, as with any well-designed training program the exercises chosen should be activity-specific, reflecting the single-leg nature of running.

So the question remains, what runner doesn’t want to run faster while reducing their risk of injury? The key lies in the progressive increase in running volume and incorporation of strength training to steadily build running capacity towards the end-goal. After all, ‘it is good to have an end to journey toward, but it is the journey that matters in the end.’

Want more information about running and/or injury prevention?

Book in for a consultation or an assessment with one of our Sports Lab physios today!

This article was written by Sports Lab Physiotherapist and Runner, Matthew McFadden.

The Benefits of Massage for Runners

dawn@dawnmpugh.com.au (Dawn Pugh) — Tue, 26 Sep 2023 05:45:00 GMT

The Benefits of Massage for Runners: Enhancing Performance and Recovery

As a runner, you know that maintaining optimal performance and recovering effectively are essential for achieving your goals. While training and proper nutrition play a crucial role, incorporating massage therapy into your routine can provide significant benefits. Massage not only helps alleviate muscle tightness and soreness but also enhances circulation, joint range of motion, and overall well-being. In this comprehensive guide, we will explore the numerous benefits of massage for runners and provide insights on how to incorporate it into your training program effectively.

Understanding the Impact of Massage on the Muscular System

Running requires sustained and repetitive muscle contractions, generating force and engaging multiple muscle fibers. However, these contractions can lead to muscle tightness, restricted joint range of motion, and decreased circulation to compressed tissues. Massage therapy works by elongating the muscles, relieving tightness, restoring joint mobility, and improving circulation.

Massage has a profound effect on the circulatory system, responsible for delivering oxygen, nutrients, and removing waste at the cellular level. By improving circulation, massage enhances the delivery of oxygen and nutrients to muscle tissues while facilitating the removal of metabolic by-products and waste.

The Physiological Responses of Massage

Therapeutic massage elicits specific physiological responses that are particularly beneficial for runners. It increases blood circulation, dilates blood vessels, and reduces blood pressure. These effects are crucial for faster recovery, injury prevention, and improved performance. It’s important to note that therapeutic massage involves applying deep pressure designed to correct soft tissue issues and should only be administered by a licensed professional.

The Multifaceted Benefits of Massage for Runners

Massage therapy offers a wide range of benefits for runners, both physically and mentally. Let’s explore the various advantages in detail:

Improved Circulation
Massage therapy dilates blood vessels, promoting better circulation and lowering blood pressure. By assisting venous blood flow and promoting the rapid removal of metabolic waste products, massage enhances the overall efficiency of the circulatory system.
Enhanced Oxygen Carrying Capacity
Massage improves the oxygen-carrying capacity of red blood cells, ensuring that muscles receive an ample supply of oxygen during exercise. This increased oxygenation aids in better performance and reduces fatigue.
Respiratory Muscle Function
Tight respiratory muscles can impede breathing and hinder performance. Massage helps loosen these muscles, improving pulmonary function and enabling runners to breathe more efficiently.
Reduced Muscle Soreness and Fatigue
Intense training sessions can leave runners with muscle soreness and fatigue. Massage therapy effectively reduces these symptoms by alleviating muscle tension and promoting relaxation.
Increased Joint Range of Motion
Maintaining optimal joint range of motion is crucial for runners to prevent injuries and enhance performance. Massage helps restore and improve joint mobility, allowing for smoother and more efficient movement.
Stress Reduction
Running can be physically and mentally demanding, leading to increased stress levels. Regular massage sessions provide a much-needed opportunity for relaxation and stress reduction, promoting overall well-being.
Hormonal Balance
Massage therapy has been shown to reduce cortisol levels, the hormone associated with stress. It also decreases norepinephrine and epinephrine levels, leading to a more balanced hormonal state.
Posture and Gait Improvement
Maintaining proper posture and gait is crucial for injury prevention and efficient running. Massage helps restore posture and gait alignment, ensuring optimal biomechanics during training and races.
Connective Tissue Healing
Overuse injuries can occur due to repetitive stress on connective tissues. Massage therapy promotes connective tissue healing and helps prevent the development of chronic conditions.

Incorporating Massage into Your Training Program

To maximize the benefits of massage, it’s important to develop a well-planned treatment plan and integrate it into your training program effectively. Consider the following factors when incorporating massage therapy:

Regular Schedule
Set a regular schedule for your massages based on your running goals and budget. Whether it’s once a week, once a month, or every two months, consistency is key to reaping the full benefits of massage therapy.
Training Goals and Budget
Assess your training goals and budget when deciding the frequency of massages. If you have recurring injuries, tackle new distances, or push your limits, more frequent massages may be necessary. Consider how much you can realistically afford to spend on massage therapy.
Align with Training Schedule
Take into consideration your training schedule when scheduling massages. Identify the dates of long runs, key workouts, or races, and schedule massages accordingly. For example, if you have a long run every second or third weekend, schedule a massage a day or two after to aid in recovery.
Pre and Post-Race Massages
For race preparation, schedule a pre-race massage 3-5 days before the event to optimize muscle function and relaxation. Similarly, schedule a post-race massage 3-5 days after the race, once the muscles are no longer sore to the touch, to aid in recovery.
Hydration, Stretching, and Nutrition
Between massages, it’s essential to prioritize hydration, stretching after runs, foam rolling, and maintaining a clean and healthy diet. These practices complement the benefits of massage and help extend its effects.

Conclusion

Massage therapy offers numerous benefits for runners, ranging from improved circulation and joint mobility to reduced muscle soreness and stress reduction. By incorporating regular massages into your training program, you can enhance performance, prevent injuries, and promote overall well-being. Remember, the effects of massage therapy are cumulative, so consistency is key. Consult with a licensed professional to develop a personalized treatment plan that aligns with your training goals and budget. Embrace the power of massage and enjoy the increased benefits it brings to your running journey.

TMJ Exercise Video - The Goldfish

Mon, 25 Sep 2023 04:57:17 GMT

Simple TMJ Exercise called "The Goldfish"

Transcript:

Simple TMJ Exercise called The Goldfish

ZAC: So Matt today we are just going to go through a TMJ exercise called the Goldfish.

Basically you are just going to push your tongue to the palette of your mouth,

you are going to hold it there and you're just gonna try to open your mouth as wide as you can,

whilst not taking your tongue off your palette.

MATT: OK

ZAC: OK? So, put your tongue on the palette of your mouth

MATT: OK

ZAC: And just open your jaws as wide as it gets.

Good. And hold it there for two seconds. And then close it slowly. Fantastic! One more time.

Tongue on the roof. Down you go. And then up you go. Fantastic. That's Great.

Running Shoes

Mon, 31 Jul 2023 04:57:17 GMT

Running shoes don’t matter… until they do

It’s widely accepted that with consistent and sustained training, we build resilience, strength and fitness. These changes highlight how adaptable we are as humans.

A runner’s aerobic fitness improves with consistent training, and the same can be said for feet, getting stronger and more tolerant of running with consistent loading. In response to these adaptations, it is also reasonable to assume that the shoe preferences of a runner may change over time.

Our ability to adapt is compromised with rapid changes, with the body struggling to adapt fast enough. Foot mechanics and shoes are no exception.

With sudden and/or significant changes in running shoes, the risk of injury increases as we don’t have enough time to adapt. For example, the minimalist running shoe craze of 10-15 years ago saw runners the world over suddenly adopting flat, highly-flexible, minimally-cushioned shoes. Many of those runners, however, especially the inexperienced ones, unwittingly jumped from heavily structured, plush, cushioned shoes into minimalist shoes, resulting in injuries such as Achilles tendinopathy and stress fractures of the foot. Interestingly, over recent years the minimalist craze has made way for highly-cushioned, carbon-plated super shoes.

The lesson learned? Just like our training, to keep you running pain and injury-free changes to our running shoes should be gradual. When selecting a running shoe that’s right for you, first and foremost it should be comfortable straight out of the box and should fit well. Furthermore, rotating different shoes has been shown to reduce injury risk. So when you find a shoe that is comfortable and fits you well, buy another one with similar specs and rotate your shoes regularly.

Want more information about running and/or running shoes?

Book in for a consultation or an assessment with one of our Sports Lab physios today,
or for a shoe assessment by Sports Lab podiatry!

This article was written by Sports Lab Physiotherapist and Runner, Matthew McFadden.

Sports Lab Resources

Sports Lab Sports Focus: Swimming

Making a Splash: Sports Lab's Expertise in Swimmer Injury Prevention and Performance.

Beyond the Pool: Physio Assessment for Competitive Swimmers

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4 Steps to Injury-Free Running

Sports Lab: Running Advice for Injury Prevention

Set a goal

Know your limits

Lift weight

Be patient

Health Benefits of Cycling

The Health Benefits of Cycling.

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Sports Lab:60 - Episode 2

Sports Lab:60 - Episode 2

The Sports Lab: 60, Episode 1.

The Sports Lab: 60, Episode 1.

Sports Lab - WFH Exercises (Part 3)

Sports Lab - WFH Exercises (Part 3)

Sports Lab - Mobility Exercises (Part 2)

Sports Lab - Mobility Exercises (Part 2)

Sports Lab - Mobility Exercises (Part 1)

Sports Lab - Mobility Exercises (Part 1)

Sports Lab - Rehab Exercises: Bulgarian Split Squat

Sports Lab - Rehab Exercises: Bulgarian Split Squat

Sports Lab - Rehab Exercises: Dead Bug

Sports Lab - Rehab Exercises: Dead Bug

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GLAD Program at Sports Lab

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WHAT IS SPORTS MASSAGE?

SPORTS AND EXERCISE MEDICINE

THE ROLE OF BIOMECHANICS

PREVENTING KNEE INJURIES IN CHILDREN

The knee is a complex joint, with many moving parts.

THE ORIGIN OF PILATES

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MUSCLE – THE THREE TYPES

About half of your body’s weight is made up of muscle.

THE IMPORTANCE OF USING A MOUTH GUARD

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Medication overuse headaches

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Osgood Schlatter’s Disease

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BURSITIS OF THE KNEE

WHAT IT Bursitis of the Knee?.

HYDROTHERAPY

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GANGLION CYSTS

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ANKLE SPRAINS

Ankle sprains are one of the most common injuries that occur among people of all ages.

ITBFS (ILIOTIBIAL BAND FRICTION SYNDROME)

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RUNNING ASSESSMENT

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Hamstring Stretching

Concussions in Kids

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Massage Therapy as a Recovery Tool in IronMan Events

Clinical Pilates at Sports Lab

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Sports Lab Fracture Management and Casting

Sports Lab offers a complete fracture management service

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I’ve just had a Knee Reconstruction…
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