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The Importance of Exercise in Knee Osteoarthritis: A Path to Relief and Improved Mobility

Thu, 02 Oct 2025 05:17:07 GMT

Understanding Knee Osteoarthritis

Before diving into the benefits of exercise, let's first understand what knee osteoarthritis is. OA occurs when the cartilage that cushions the bones in your knee joint deteriorates, resulting in increased friction between the bones. This leads to pain, swelling, and decreased range of motion. Common symptoms include difficulty walking, climbing stairs, or standing for extended periods.

While there is no cure for knee OA, managing the symptoms effectively can greatly improve your mobility and reduce discomfort. And this is where exercise comes in.

Knee osteoarthritis (OA) is one of the most common joint conditions, particularly affecting older adults. It occurs when the protective cartilage in the knee joint wears down over time, leading to pain, stiffness, and limited mobility. While managing knee OA can seem daunting, the good news is that regular exercise plays a crucial role in alleviating symptoms and improving quality of life. In this post, we'll explore the importance of exercise for knee osteoarthritis and how it can help you maintain a healthy and active lifestyle.

The Benefits of Exercise for Knee OA

Pain Reduction and Improved Joint Function Exercise is one of the most effective non-surgical treatments for knee osteoarthritis. Low-impact activities like walking, cycling, and swimming can reduce pain by improving the lubrication of the knee joint. Movement helps distribute the synovial fluid, which nourishes the cartilage and keeps the joint functioning smoothly. Regular exercise can also help strengthen the muscles surrounding the knee, providing better support and reducing the load on the joint itself.
Increased Strength and Stability One of the main challenges of knee osteoarthritis is muscle weakness around the joint. Weak quadriceps and hamstring muscles can lead to instability, making it harder to move without discomfort. Exercise that targets these muscle groups, such as leg extensions, squats, and resistance band exercises, can help improve strength. Stronger muscles better support the knee joint, reducing stress and strain during movement.
Improved Mobility and Flexibility OA can lead to stiffness in the knee joint, making it difficult to bend and straighten your leg. Stretching and mobility exercises, such as gentle yoga or targeted stretching routines, can improve flexibility and range of motion. Better mobility allows you to perform daily tasks with greater ease, from getting up from a chair to bending down to pick something up.
Weight Management Maintaining a healthy weight is essential for people with knee OA. Excess weight places additional stress on the knee joint, accelerating the wear and tear of the cartilage. Exercise, combined with a balanced diet, helps with weight loss and weight management. Even modest weight loss can significantly reduce knee pain and slow the progression of osteoarthritis.
Improved Mental Health and Well-Being Chronic pain and reduced mobility can take a toll on mental health, leading to feelings of frustration, anxiety, and depression. Exercise has been shown to boost mood and reduce stress through the release of endorphins—the body’s natural painkillers. Engaging in physical activity can improve overall well-being, making it easier to cope with the emotional challenges of living with knee OA.

Best Exercises for Knee Osteoarthritis

If you're living with knee osteoarthritis, it's essential to choose exercises that are low-impact and joint-friendly. Here are some great options to consider:

Walking : A simple and effective way to keep your knee joints moving without adding unnecessary stress.
Cycling : Stationary cycling or outdoor cycling helps build leg strength without putting too much strain on the knee.
Swimming and Water Aerobics : The buoyancy of water supports your body and reduces stress on the joints, making it an excellent choice for those with OA.
Strengthening Exercises : Focus on exercises that target the quadriceps, hamstrings, and calf muscles to provide better knee support. Examples include leg presses, squats (without deep bending), and resistance band exercises.
Stretching and Yoga : Gentle stretching or yoga can help improve flexibility and reduce stiffness. Poses like the downward dog, lunges, and seated forward bends can promote mobility in the knee joint.

Tips for Exercising Safely with Knee OA

While exercise is beneficial, it's important to approach it safely to avoid further injury or strain on the knee joint. Here are some tips:

Start Slowly : Begin with low-impact exercises and gradually increase intensity as your strength and comfort level improve.
Warm Up and Cool Down : Always take time to warm up before exercising and cool down afterward. Gentle stretching can help prevent stiffness and injury.
Listen to Your Body : If you experience pain (beyond mild discomfort), stop the activity and consult your physiotherapist for advice. The goal is to relieve pain, not exacerbate it.
Consistency is Key : Regular, moderate exercise is more effective than occasional intense workouts. Aim for at least 150 minutes of moderate-intensity exercise per week.

Consult a Physiotherapist for a Personalized Plan

Before starting any new exercise routine, it's a good idea to consult a physiotherapist. They can assess your specific needs, guide you through appropriate exercises, and create a personalized plan tailored to your condition. Physiotherapists can also help with posture and body mechanics, ensuring that you're performing exercises correctly to avoid additional strain on your knees.

Knee osteoarthritis doesn't have to limit your quality of life. Incorporating regular exercise into your routine is one of the most effective ways to manage symptoms, increase strength, and improve mobility. With the right approach, you can stay active, reduce pain, and enjoy a better quality of life. If you're unsure where to start, reach out to a physiotherapist for expert guidance and support.

Remember, your knees deserve care, and exercise is a powerful tool in maintaining their health. Start moving today for a brighter, more active tomorrow!

Final Thoughts

What are VALD force plates and Why Does My Physio Use Them?

Mon, 18 Aug 2025 05:03:32 GMT

What is a Forceplate?

A forceplate is a specialised device that measures the forces you apply when standing, walking, jumping, or performing different movements. It captures data in real time about:

Balance and stability – how your body controls its centre of gravity.
Symmetry – whether one leg or side of your body is doing more work than the other.
Power and strength – how much force your muscles produce during movements like squats or jumps.
Reaction and load – how your body absorbs impact when landing or changing direction.

In other words, a forceplate turns your movement into measurable numbers, giving your physio an incredibly accurate picture of how your body is functioning.

When you come into the clinic, you might notice a piece of equipment that looks like a flat metal plate connected to a computer. This is called a forceplate – and it’s one of the most advanced tools available to measure how your body moves and performs. But what exactly does it do, and why is your physio using it with you?

Why Do Physios Use Forceplates?

While a trained physio can pick up a lot just by watching you move, the forceplate adds an extra layer of precision. Here’s why it’s so valuable in physiotherapy:

Objective Measurements
Instead of relying on guesswork, the forceplate provides hard data. This helps track your progress over time and shows exactly how much you’re improving.
Identifying Imbalances
Many injuries – especially in the knees, hips, and ankles – come from one side of the body working harder than the other. The forceplate highlights these asymmetries so your rehab can be tailored to address them.
Performance and Return-to-Sport Testing
For athletes, the forceplate is a key tool in deciding when it’s safe to return to sport. It helps ensure you’ve regained enough power, balance, and control to perform at your best and reduce the risk of re-injury.
Motivation and Feedback
Seeing your progress displayed as data and graphs can be motivating. It shows improvements that may not be obvious day-to-day but are clear when measured scientifically.

What Does This Mean for You?

Whether you’re recovering from an injury, working on your balance, or aiming to get back to sport, forceplate assessments allow your physiotherapist to design a more personalised, effective plan for you. It means your rehab isn’t just based on how you feel – it’s guided by accurate, measurable results.

In short, your physio uses a forceplate to make your care smarter, safer, and more effective .

Book your appointment today to get started on your rehabilitation.

Mat Pilates: The Physiotherapy-Backed Path to Strength, Stability, and Recovery

Mon, 21 Jul 2025 05:08:10 GMT

What Is Mat Pilates?

Mat Pilates is a floor-based form of exercise that focuses on controlled movements, breathing, and precise alignment. Unlike machine-based workouts, it relies on bodyweight exercises performed on a mat, often incorporating small props like resistance bands or Pilates rings.

The core principles of Mat Pilates — concentration, control, centering, precision, breath, and flow — align closely with modern physiotherapy techniques, making it a perfect addition to a rehab or injury prevention program.

Mat Pilates has gained popularity over the years for its ability to build strength, enhance flexibility, and improve posture — all without the need for complex equipment. But when guided by a physiotherapist, Mat Pilates transforms from a general fitness practice into a powerful, evidence-based tool for rehabilitation and long-term physical wellness.

Why Choose a Physiotherapist-Led Class?

Physiotherapists bring a deep understanding of anatomy, movement dysfunction, and injury management to every session. This means:

Exercises are tailored to your body : A physio can modify movements based on your individual needs, whether you’re recovering from injury, managing chronic pain, or dealing with postural imbalances.
Safe progression : Your physiotherapist will ensure you build strength and mobility gradually, minimizing the risk of strain or re-injury.
Clinical insight : With ongoing assessments, physiotherapists can track your progress and adapt the program to support your rehabilitation goals.

The Benefits of Mat Pilates in a Physiotherapy Setting

Core Strength and Stability : A strong core helps reduce back pain, improve posture, and support everyday movement.
Improved Flexibility : Gentle stretching and controlled movement enhance joint mobility and muscle flexibility.
Better Posture and Alignment : Focused training helps correct postural habits that often contribute to pain or injury.
Injury Prevention and Rehab : Exercises can be adapted to help recover from injury or prevent recurrence by addressing muscular imbalances and improving motor control.
Mind-Body Connection : The emphasis on breath and mindful movement promotes relaxation and body awareness, which can aid in stress management and pain reduction.

Is It Right for You?

Whether you're managing a musculoskeletal condition, recovering from surgery, or simply looking for a low-impact way to stay strong and mobile, Mat Pilates with a physiotherapist can be an ideal choice. It’s safe, effective, and personalized — everything a long-term health and fitness plan should be.

Interested in joining a class? Our physiotherapy-led Mat Pilates sessions are open to all levels, from beginners to advanced. Contact us to find out more or book your initial assessment today.

Office Ergonomics: Reducing Pain at Your Desk

Fri, 14 Mar 2025 05:10:33 GMT

Many people spend hours sitting at a desk, which can lead to discomfort and long-term issues such as back pain, neck strain, and poor circulation. An ergonomic workspace setup ensures that your body is supported correctly to minimize strain. Key factors include adjusting your chair height, keeping your screen at eye level, and using a supportive chair that promotes proper spinal alignment.

Frequent breaks are also essential for preventing stiffness and fatigue. Every 30–60 minutes, take a moment to stand, stretch, and move around. Simple desk exercises like shoulder rolls, neck stretches, and seated spinal twists can make a significant difference. Investing in ergonomic tools like a standing desk or wrist support can further enhance comfort and reduce the risk of repetitive strain injuries.

Beyond workstation setup, movement throughout the day is crucial. Prolonged sitting reduces circulation and weakens muscles over time. Consider walking meetings, stretching while on phone calls, or using a stability ball for short periods to engage core muscles. Small daily habits can make a big impact on long-term spinal health.

The Mind-Body Connection: How Stress Affects Physical Pain

Fri, 14 Mar 2025 05:09:35 GMT

Stress and mental health play a significant role in physical well-being. When you're stressed, your body releases hormones like cortisol, which can lead to muscle tension, headaches, and increased sensitivity to pain. Chronic stress can also slow down healing, making it harder to recover from injuries.

Mindfulness, deep breathing, and gentle movement such as yoga can help manage stress-related pain. Regular exercise releases endorphins, which improve mood and reduce pain perception. By addressing both physical and mental health, you can break the cycle of stress-related discomfort and improve overall wellness.

Another key factor in reducing stress-related pain is proper breathing technique. Many people hold tension in their shoulders and chest, leading to shallow breathing. Practicing diaphragmatic breathing—breathing deeply into the belly—can help relax muscles and reduce overall tension in the body.

Think you have a frozen shoulder? Here’s how we can help…

Sun, 24 Nov 2024 05:28:04 GMT

A frozen shoulder, or adhesive capsulitis, can be incredibly frustrating. It causes stiffness, pain, and a limited range of motion in your shoulder, making even simple tasks like reaching or lifting painful. The good news? Physiotherapy can make a huge difference in helping you recover and get your shoulder back to normal.

In this post, we’ll look at how physiotherapy can help with frozen shoulder, the techniques used, and why it's such an important part of recovery.

What Exactly is Frozen Shoulder?

Frozen shoulder happens when the capsule around your shoulder joint thickens and tightens up. This makes the shoulder stiff and painful, severely limiting how much you can move it. The condition typically goes through three stages:

**Freezing Stage** : Pain increases, and your range of motion starts to shrink.
**Frozen Stage**: The pain might ease up, but stiffness takes over, making movement even harder.
**Thawing Stage** : Gradual recovery starts, and your shoulder starts to loosen up.

Frozen shoulder can be triggered by things like an injury, surgery, or even conditions like diabetes. But the good news is that physiotherapy can help you recover, no matter where you are in the process.

How Physiotherapy Helps with a Frozen Shoulder

Physiotherapists focus on easing pain, improving movement, and helping you get back to doing the things you love. Here's how they do it:

1. Managing Pain

Pain can be one of the most challenging parts of frozen shoulder, especially in the early stages. Physiotherapists use different techniques to help ease that pain:

Manual Therapy: This includes hands-on techniques like gentle joint mobilizations, which can reduce stiffness and help with pain relief.
Heat and Cold Therapy: Using hot packs or cold compresses can help with inflammation and provide some much-needed pain relief.
TENS Therapy: This involves using a small device that sends electrical pulses to the skin, helping block pain signals and promote natural pain relief.

2. Restoring Movement

The loss of shoulder movement is one of the most frustrating parts of frozen shoulder. Physiotherapists use targeted techniques to improve your range of motion:

Stretching and Joint Mobilization: Physiotherapists will guide you through stretches and mobilizations to gently improve flexibility and start restoring movement.
Gentle Joint Manipulation: In more advanced cases, physiotherapists might use more specific techniques to loosen the shoulder joint and encourage better movement.

With regular therapy, you’ll notice gradual improvements in the ability to move your shoulder and get back to normal activities.

3. Strengthening the Shoulder

Once the pain starts to ease and your shoulder is moving better, physiotherapy will shift to strengthening the muscles around the shoulder joint. This is important for both recovery and preventing the shoulder from getting stiff again. Physiotherapists might use:

Rotator Cuff Strengthening: The rotator cuff muscles are key to shoulder stability. Physiotherapists will work with you on exercises to strengthen these muscles, which can include resistance bands or light weights.
Scapular (Shoulder Blade) Exercises Strengthening the muscles around your shoulder blade helps stabilize the shoulder joint and can prevent future issues.

4. Education and Prevention

A big part of physiotherapy is teaching you how to care for your shoulder moving forward. Physiotherapists will give you advice on things like posture, body mechanics, and how to avoid movements that could make your shoulder worse. They may also give you a set of exercises to do at home to keep your shoulder strong and mobile long after therapy ends.

Why Physiotherapy is So Effective for Frozen Shoulder

Non-invasive: Physiotherapy is a natural treatment that doesn’t require surgery or injections, making it a great option for many people.
Helps Prevent Long-term Issues: Addressing pain and stiffness early on can help prevent permanent loss of mobility, so you can avoid the long-term effects of a frozen shoulder.
Faster Recovery: With physiotherapy, recovery tends to be quicker because it targets the root cause of the stiffness and pain.
Personalized Plans: Physiotherapists create treatment plans tailored to your specific needs, goals, and the severity of your condition.

When Should You Start Physiotherapy?

The earlier you seek physiotherapy, the better. If you notice shoulder pain or limited movement, it’s a good idea to consult a physiotherapist as soon as possible. Early treatment can help ease pain, prevent stiffness from worsening, and speed up your recovery.

Frozen shoulder can be a painful and frustrating condition, but physiotherapy is one of the best ways to recover. Whether it's through pain management, improving movement, strengthening muscles, or teaching you how to prevent further issues, physiotherapists play a huge role in helping you get back to your regular activities. If you’re dealing with frozen shoulder, don’t wait to seek treatment — start physiotherapy and get on the road to recovery today!

Exploring Cupping Therapy in Physiotherapy: Ancient Tradition Meets Modern Practice

Tue, 23 Jul 2024 05:30:46 GMT

Understanding Cupping Therapy

Cupping therapy typically utilizes glass or silicone cups that are either heated or vacuum-sealed onto the skin. This creates a negative pressure that lifts the skin and underlying tissues. The suction effect promotes circulation, which can help reduce inflammation, loosen tight muscles, and improve overall blood flow in the treated area.

In physiotherapy, cupping is often employed as a complementary technique to traditional methods like massage, exercise therapy, and manual manipulation. By enhancing circulation and reducing muscle tension, cupping aims to expedite recovery from injuries, relieve chronic pain conditions, and even enhance athletic performance.

In the world of physiotherapy, where innovative techniques blend with traditional wisdom, cupping therapy has emerged as a notable method for alleviating pain and promoting healing. Originating from ancient Chinese medicine, cupping involves placing cups on the skin to create suction, drawing blood flow to specific areas of the body. While it may seem like a recent trend, its roots trace back thousands of years, reflecting a holistic approach to health that resonates even in contemporary practices.

Benefits and Applications

One of the key benefits of cupping therapy lies in its ability to target deep tissue layers that may be difficult to reach through surface-level treatments alone. This makes it particularly effective for conditions such as:

Muscle Pain and Tension : Cupping can help release tight muscles and reduce stiffness, making it beneficial for individuals suffering from chronic back pain, neck pain, or muscle strains.
Sports Injuries : Athletes often turn to cupping therapy to accelerate recovery from sports-related injuries like sprains, strains, and overuse injuries. It promotes healing by increasing blood flow to injured tissues and facilitating the removal of metabolic waste products.

Integration into Physiotherapy Practice

Integrating cupping therapy into physiotherapy requires a skilled practitioner who understands both the traditional techniques and modern rehabilitation principles. Physiotherapists assess each patient's condition and tailor treatment plans to meet individual needs, often combining cupping with other modalities such as:

Exercise Therapy : Cupping can precede or follow exercises designed to strengthen muscles and improve flexibility, enhancing the overall effectiveness of rehabilitation programs.
Manual Therapy : Combining cupping with techniques like joint mobilization or soft tissue manipulation can yield synergistic effects, aiding in the resolution of musculoskeletal dysfunctions.
Patient Education : Educating patients about the benefits and expectations of cupping therapy is crucial. This empowers individuals to actively participate in their recovery and make informed decisions about their treatment options.

Conclusion

Cupping therapy represents a harmonious fusion of ancient healing traditions and modern physiotherapeutic practices. Its effectiveness in managing pain, promoting healing, and enhancing overall well-being has garnered attention in both clinical settings and among individuals seeking alternative therapies. As research continues to explore its mechanisms and benefits, physiotherapists remain at the forefront of integrating cupping into comprehensive treatment plans that cater to diverse patient needs.

Whether you're recovering from a sports injury, managing chronic pain, or seeking to optimize your physical performance, cupping therapy offers a unique avenue for holistic healing under the expert guidance of a qualified physiotherapist. Embracing the synergy of ancient wisdom and contemporary science, cupping therapy in physiotherapy exemplifies the evolving landscape of healthcare, where tradition meets innovation for the betterment of patient outcomes.

If you are curious to learn more about cupping, use our booking page or call 08 8246 3189 to make an appointment and speak to one of our qualified physiotherapists.

Is cracking in my joints normal?

Mon, 20 May 2024 05:33:22 GMT

A common question we get asked as physios is whether joints making popping, cracking or crunching noises is a normal thing? It can be a bit unnerving, but before you start worrying about your joints, Paris dives into what's really going on.

First things first – those noises your joints make? It's called crepitus, and it's often nothing to worry about. You might hear it when you climb stairs, lift your arms above your head or just move around. Lots of people experience crepitus, and it's usually harmless.

What's Making the Sound?

So why exactly are your joints making these noises? One reason is that there are tiny gas bubbles in the fluid inside your joints. When you move, these bubbles can collapse, making a popping sound. It's kind of like when you open a can of soda – those little bubbles make a fizzing noise. However, sometimes the noise can indicate other things like tendons or ligaments moving over bony structures, which can create a snapping or popping sensation.

Crack, Clunk, Grate: Deciphering the Sounds

For some joints, such as knees, not all noises are the same. Sometimes it's a crack, sometimes it's more of a clunk, and sometimes it's a fine grating sound. But here's the thing – most of the time, these sounds aren't a sign that something's wrong. They're the result of complex interactions between joint structures during movement. However, if you experience accompanying symptoms like pain, swelling, or stiffness, it's a good idea to seek medical advice to rule out any potential issues.

Age and Noise

You might have heard that these noises are a sign of aging joints, and for some people, that's true. As we get older, our joints can undergo changes that lead to increased crepitus. However, not everyone experiences this, and some individuals may have relatively quiet joints throughout their lives. So, if your knees are crackling a bit, it might mean they're maintaining their flexibility, or it could simply be a natural part of the aging process. Either way, it's usually nothing to worry about!

When to Get Checked Out

Of course, there are times when noises could be a sign of something more serious. If you remember a specific mechanism of injury or are experiencing pain, swelling, or stiffness in the joint, it's a good idea to get it checked out by a physiotherapist or doctor. These symptoms could indicate a more serious issue that requires attention. However, if it's just the noise without any accompanying discomfort, chances are everything's okay.

So, the next time one of your joints make a weird noise, don't panic. It's probably just your joints being their usual noisy selves. And remember, if you ever have any concerns, it's always a good idea to get them checked out. But for now, embrace the crackles and pops – they're just a part of what makes your body unique!

Why does my heel hurt when I get out of bed? - Paris talks all things plantar fascia…

Wed, 08 May 2024 13:47:28 GMT

Plantar fasciitis - it's that sharp discomfort in your heel or along the sole of your foot that greets you every morning when you take those first few steps out of bed. Whether you're a dedicated runner, a busy parent on your feet all day, or simply someone who enjoys long walks, plantar fasciitis can put a damper on your daily activities. Understanding this condition and knowing how to manage it effectively can make all the difference.

What Exactly is Plantar Fasciitis?

There's a thick band of tissue running along the bottom of your foot that connects the bone of your heel to your toes. That's your plantar fascia. Its job is to support your foot arch and absorb forces when you walk, run, or jump. But when you overdo it – too much running, standing, or wearing unsupportive shoes – that band of tissue can become inflamed and irritated, resulting in plantar fasciitis.

Why Does It Happen?

It can happen to anyone, but certain factors can increase your risk, such as overuse or repetitive strain (hello, weekend warriors!), foot biomechanical issues like flat feet or high arches, and poor footwear choices.

Recognising the Symptoms

So, how do you know if you're dealing with plantar fasciitis? That stabbing pain in your heel or sole, especially first thing in the morning or after long periods of rest, is a tell-tale sign. You might also notice stiffness, swelling, or tenderness in the affected area. Recognising the symptoms early can help you get started on the path to recovery sooner rather than later.

Managing the Pain: What You Can Do

The good news? There are plenty of ways to manage plantar fasciitis and ease that pesky pain, and physiotherapy has a lot to offer in this realm. Here are some strategies to consider:

Stretching Exercises : Gentle stretches targeting your calf muscles, Achilles tendon, and plantar fascia can help improve flexibility and reduce tension in the foot. Here at The Athlete Lab, we can design a personalised stretching program tailored to your specific needs and goals.
Manual Therapy Techniques : Hands-on techniques, including massage, joint mobilisations, and myofascial release, can help reduce pain and improve foot and ankle mobility. We can provide guidance and hands-on treatment to address tightness and restrictions in the affected areas.
Strengthening Exercises : Building strength in the muscles of the foot, ankle, and lower leg can assist in improving stability and support, which can reduce strain on the plantar fascia. Book in with one of our physios for specific exercises to target weak muscles and improve overall foot function.
Gait Analysis and Biomechanical Assessment : A thorough assessment of your walking and running gait can help to identify any biomechanical issues or abnormalities that may contribute to plantar fasciitis. From there, modifications can be made to your movement patterns and footwear to reduce stress on the plantar fascia.
Orthotic Prescription : Custom orthotic inserts can provide additional support and alignment to the foot, minimising strain on the plantar fascia and encouraging proper foot mechanics. A podiatrist can also assist in education on proper footwear as well.
Activity Modification : We can assess your current activity/training load and techniques and provide activity modification strategies to prevent the recurrence of plantar fasciitis. By making informed choices and taking proactive steps to protect your feet, you can minimize the risk of future injury.

Plantar fasciitis might be a pain, but with a physiotherapist's expert guidance and support, you can manage your symptoms effectively and get back to doing the things you love. From targeted stretching exercises to hands-on manual therapy techniques, physiotherapy offers a comprehensive approach to treating plantar fasciitis and restoring optimal foot function.

Shin splints - what are they and how can physio help?

Tue, 30 Apr 2024 06:18:06 GMT

If you've ever experienced that sharp, stabbing pain along the front of your lower legs during exercise, chances are you're familiar with the common overuse injury known as 'shin splints'. Understanding the nature of this injury and how to manage it can be the key to alleviating pain and getting back on track with your fitness goals.

What are shin splints?

Also known as 'medial tibial stress syndrome', shin splints are an overuse injury to the lower leg muscles, bone and connective tissues. As with all overuse injuries, they occur when too much repetitive stress is placed on a part of the body with not enough time to rest, recover and heal. This can cause inflammation (pain and swelling), muscle strain and tissue damage.

Shin splints can be caused by a number of factors.

Including;

A sudden increase in the volume, duration, or intensity of exercise (trying to do too much, too often, too soon)
Running on uneven or hard surfaces (such as sand or concrete)
Using unsupportive shoes
Over-pronated feet (ankle rolling inwards too far as you run)

How do I know if I have shin splints?

In addition to the causes stated above, there are three main things to look out for if you think you have shin splints:

Pain on the inside of your shin
Pain greater than 5cm when touching your shin bone
Pain that is aggravated by activity (during or after) and eased with rest

It’s important to identify this sooner rather than later as if left untreated, shin splints can result in stress fractures of the shin bone (tibia).

What can I do about it?

Listen to Your Body

The first step in dealing with shin splints is to listen to your body. Pain along the tibia is often the first sign that something isn't right. Ignoring this pain and pushing through it can lead to further injury and prolonged recovery time. Instead, take a step back and give your body the rest it needs to heal.

Reduce the volume, duration, and frequency of exercises, such as the number of km's you run each week and the number of times you go for a run.

RICE: Rest, Ice, Compression, Elevation

When treating shin splints, the acronym RICE can be your best friend. Rest is crucial in the early stages to allow inflammation to subside and tissues to heal. Applying ice packs to the affected area can help reduce pain and swelling, while compression sleeves or bandages provide support and stability. Elevating your legs can also aid in reducing swelling and promoting circulation.

Rehabilitation Exercises

Once the acute pain has subsided, gentle rehabilitation exercises can help strengthen the muscles around the shin and improve flexibility. Calf stretches, toe raises, and ankle circles are all effective in targeting the muscles involved in shin splints. Gradually increasing the intensity and duration of these exercises can help prevent future injuries, and our team at The Athlete Lab can assist you in prescribing the exercises best suited for your needs.

Footwear and Running Technique

The shoes you wear and your running technique can also play a significant role in preventing shin splints. Investing in proper footwear with adequate cushioning and support can help absorb shock and reduce the impact on the shins. For example, if you’ve worn the same running shoes for over a year, they will likely not have as much support as they did when you first bought them, and it might be time to invest in a new pair. Additionally, paying attention to your running form, such as shortening your step length and landing softly on your midfoot rather than your heel, can help alleviate stress on the shins.

Cross-Training and Recovery

While rest is essential for recovery, it doesn't mean you have to be completely inactive. Cross-training activities such as swimming, cycling, or strength training can help maintain fitness levels and give your shins a break from high-impact activities that place a load on them. Incorporating rest days into your training schedule is also crucial for allowing your body to recover and prevent overuse injuries like shin splints.

Seeking Professional Advice

If your shin splints persist despite rest and self-care measures, it may be time to seek professional advice. One of our physiotherapists at The Athlete Lab can assess your condition, identify any underlying issues, and recommend appropriate treatment options. This may include physical therapy, orthotics, or biomechanical analysis to address any contributing factors. Additionally, we can provide manual therapy to assist in the recovery process; massage and dry needling can be a helpful adjunct to your rehabilitation program.

Patience and Persistence

Recovering from shin splints can be frustrating, but it's essential to be patient and persistent in your efforts. With the right combination of rest, rehabilitation, and preventative measures, you can overcome shin splints and return to your favourite activities stronger and more resilient. Shin splints may be a common injury among runners and athletes, but they don't have to derail your fitness journey. By understanding the causes of shin splints, and implementing appropriate treatment and prevention strategies, you can overcome this obstacle and continue pursuing your fitness goals with confidence!

Should I see a golf physio?

Wed, 24 Apr 2024 06:19:30 GMT

Are you a golfer? Ask yourself the following question to see if a golf physio could help you:

Does my golf swing cause me pain or injury?
Do I feel like I physically can’t achieve what my golf coach wants me to do?
Do I want to perform better on the course, hit it longer and more consistently?
Do I want to play quality golf for longer and improve my longevity?

If you answered yes to any of these questions then a golf physio is a great option for you.

What happens when I see a golf physio?

When you come and see a golf physio, you are unlocking a wealth of potential in your golfing ability. A golf physio will conduct a golf specific screen on you. This involves a swing analysis and golf specific physical testing. This information is then used to devise an individualised golf fitness plan to kick start your journey to playing better golf, pain free for a long, long time.

James Mack is our resident golf physio expert. Head on over to our booking page to make your appointment now.

Why do we tell you to recover? The Athlete Lab team explores the crucial role of recovery in athletic performance…

Fri, 24 Nov 2023 06:28:50 GMT

Athletes constantly push their bodies to the limit, demanding peak performance in their chosen sports. However, what often goes unnoticed is the essential role that recovery plays in achieving and sustaining optimal athletic performance. In this blog post, we'll explore why recovery is crucial for athletes and discuss various types of recovery activities that can make a significant difference in their overall well-being and success.

The Importance of Recovery

Muscle Repair and Growth:
○ Intense physical activity causes micro-tears in muscle fibers. A period of recovery allows these tears to heal, promoting muscle repair and growth. This process is vital for athletes looking to enhance their strength and endurance.
Injury Prevention:
○ Overtraining and insufficient recovery increase the risk of injuries. Adequate rest periods allow the body to repair and strengthen, reducing the likelihood of overuse injuries and stress fractures.
Energy Restoration:
○ Physical exertion depletes the body's energy stores. Recovery, especially through proper nutrition and rest, helps replenish glycogen levels and ensures athletes have the energy needed for their next training session or competition.
Mental Well-being:
○ Intense training can take a toll on an athlete's mental health. Adequate recovery time helps alleviate stress, prevent burnout, and promotes overall mental well-being. Mental freshness is crucial for focus, concentration, and decision-making during competitions.
Optimizing Performance:
○ Regular recovery practices contribute to improved performance. Athletes who prioritize recovery are better equipped to train consistently at high intensities, leading to enhanced skill development and overall athletic prowess.

Types of Recovery Activities

Rest and Sleep:
○ Quality sleep is one of the most critical aspects of recovery. It allows the body to repair and regenerate, promotes muscle growth, and supports overall physical and mental well-being.
Nutrition:
○ Proper nutrition is paramount for recovery. Athletes should focus on a balanced diet that includes sufficient protein, carbohydrates, healthy fats, vitamins, and minerals. Nutrient-dense meals aid in muscle repair and energy replenishment.
Hydration:
○ Dehydration can impair athletic performance and hinder recovery. Staying well-hydrated supports the body's ability to transport nutrients, remove waste, and regulate temperature.
Active Recovery:
○ Light, low-intensity exercises, such as swimming or cycling, can help increase blood flow to muscles, facilitating the removal of metabolic byproducts and reducing muscle soreness.
Stretching and Mobility Exercises:
○ Incorporating stretching and mobility exercises enhances flexibility and reduces muscle stiffness. Yoga or targeted stretching routines can improve range of motion and prevent injuries.
Massage and Foam Rolling:
○ Massage therapy and foam rolling help release muscle tension, improve circulation, and reduce muscle soreness. These practices aid in preventing muscle imbalances and promoting overall muscle health.
Cold and Hot Therapy:
○ Contrast baths, where athletes alternate between hot and cold water, can help reduce inflammation and improve circulation. Ice baths can be effective in reducing muscle soreness and speeding up recovery.

In the competitive world of sports, recovery is not just a luxury; it is a necessity. Athletes who prioritize recovery as an integral part of their training regimen are more likely to experience sustained success, avoid injuries, and perform at their best. By incorporating a variety of recovery activities, athletes can maintain the delicate balance between pushing their limits and giving their bodies the care they need to thrive. Remember, recovery is not a sign of weakness; it is a strategic investment in long-term athletic excellence.

A sports physio’s year in reflection

Wed, 22 Nov 2023 06:34:17 GMT

If you had told me at the start of the year that I would be travelling to Turkey to assist with the Australian BMX team or working with an AFLW team, I would have looked at you like you were nuts. How would I manage that with my own clinic to run, plus a young family to care for? How could I possibly fit anymore into my already very full schedule? But here we are at the end of 2023 and all these things did happen, plus so much more!

I started this year working with the Australian Tennis Association providing coverage for the Junior tours coming through Adelaide, as well as, managing the Sturt SANFLW team for my second season with them. I was then lucky enough to be taken to Turkey with the Australian BMX team for a week to be their onsite physio whilst the team competed in one of the World Cup series. Coming back to Adelaide meant jumping straight into the pre-season for the Port FC AFLW team. In between these bigger events I have been working with various athletes throughout the year to rehab them back to their full strength.

Working as a sports physio often sounds so glamorous. You are let into a world that precious few people get to see behind the scenes, you work with highly motivated people who are some of the best at what they do, from athletes to coaches to technicians to other medical professionals and you have access to a larger pool of resources. However, the non glamorous parts are the very long hours, the waiting around doing not much at times, the time away from home, often being thrown into situations that you definitely don’t expect and being not only physio but nurse, mum, team manager and general lackey.

But you do it because you love it! I love being in that fast paced environment where you often need to make quick decisions and decide what the best treatment is to enable an athlete to continue competing. I love working with the people who are highly motivated and are the best at what they do, I feel like I learn so much every time I am welcomed on to a new team or work with a different sport. I love hearing everyone’s stories and how they ended up where they are now. But most of all I love challenging myself and continuing to get better at what I love to do. Each team and each sport I work with, I bring something away to implement within my own practice at home. To make sure that I provide the best possible care to each and every individual, not only those at the highest level.

Football Season Starting Soon? How to Manage Lower Back Pain

Tue, 07 Mar 2023 06:41:06 GMT

Low back pain is one of the most common injuries in Australian Rules Football (in both men and women) and can impact performance as well as your ability to see out a game or training (Mendis et al. 2019).

A recent study looking at AFL players with lower back pain found that the presence of LBP is likely due to decreased trunk control and found a relationship between this and an increased rate of lower limb injuries.

So the question is - what can you do to minimise the likelihood of experiencing lower back pain and maximise playing time?

It all starts in pre-season.

Make sure in the off season you are putting in the work to build muscle and trunk control. Exercises like a Paloff Press are easy enough to add into a program and works to improve stabilisation and balance – both are important when kicking, catching, and in your ability to take a tackle.

Another favourite of ours at The Athlete Lab is the single leg sit to stand. This is a fantastic exercise for improving stability. Use a mirror to make sure you are staying tall and controlled the whole way through the exercise.

When is it time to see a physio about your back?

We understand back pain can be scary – but it doesn’t have to be. It’s always a great idea to touch base with your physio about the cause of your low back pain, and what you can do. The team at The Athlete Lab is well placed to work with you to develop a program and course of treatment to keep you playing all season long.

Physiotherapist Laura Holmes talks running…

Tue, 07 Mar 2023 06:38:19 GMT

How are those New Year’s Resolutions going? I, like many of you probably, made a goal to start running this year. It has not been super successful so far, with only four runs completed in January, when those resolutions were fresh on my mind and holidays were in full swing. With February already here, that goal is looking a bit drab.

Running is pretty daunting as an activity. It’s hard. Like really, really hard. It’s hard to figure out pacing, how far you should go, how long you should go, what shoes should you wear, will I get injured? It’s easy to say nope, running isn’t for me.

The sports that I enjoy doing involve being part of a team. In a surf boat, I have a team that relies on me to pull my weight and at the gym there’s a group working together. But in running, there is just you.

I want to change all that. I want to bring the parts of the sports I like best to running. I want a community . I know there are other clubs out there already, but with us being brand spanking new, it means that you get to be part of that story is building the foundations of this little group.

So let’s build this together. Let’s learn together. Let’s run together.

The Athlete Lab Run Club. Tuesday’s at 7am and Thursday’s at 5.15pm

Spotlight - Danielle Tape

Mon, 19 Sep 2022 07:04:10 GMT

Why did you open in the Unley area?

I chose to open in Unley because it is close to the city, allowing workers to pop in for a lunchtime appointment or on their way home but also catering for the local community. I love the proximity to Unley Oval and the parklands.

What makes your practice stand-out from others?

Our philosophy is to recognise that every client has a unique story and their own goals and motivations. We think a more specifically tailored treatment program can better help to relieve pain, but also assist our clients to persevere with their rehabilitation. We are also fortunate to have great facilities with an onsite gym and beautiful spacious treatment rooms.

How do you see the future demand for your services and what is the hope for your business?

I feel there has been a shift in recent times with people better prioritising their health and fitness, and the quality of life that comes along with it. I have certainly seen an increase in clients participating in marathons or trail running or even taking up a team sport for the first time in years. With this growth also comes the understanding that you need to care for your body and make sure you are doing the right things to prevent injury or the right type of rehabilitation following injury. To me this means that physiotherapy will continue to be in demand, particularly in the rehabilitation field.

When did you open the practice?

We opened in mid-2020, two days before going into lockdown. There were some challenges to have an opening and then shut for 2 weeks, but we have grown from there.

What is your main business focus? How would you describe the clinic?

We provide physiotherapy services to everyone, but my real passion is injury rehabilitation and prevention in the area of sports and high performance. I have been lucky to work with athletes throughout my career, working with an acrobatic circus, “The House of Dancing Water” in Macau and with elite level tennis, cricket and golf in Hong Kong. Back home I’m head physio for the Sturt SANFLW team. These experiences have driven the business focus, which is on providing outstanding patient care in a really personalised way, to help people get the best out of their body.

Acute Injury Treatment - what to do in those first few days of injury

Mon, 12 Sep 2022 07:13:41 GMT

Rest from painful exercise or a movement is essential in the early injury stage. We call this active rest. "No pain. No gain." does not apply in most cases. The rule of thumb is - don't do anything that reproduces your pain for the initial two or three days. After that, you need to get it moving or other problems may start to develop.

If you are unsure what to do, please contact one of our onsite Physiotherapist’s for injury-specific advice.

Rest

Ice or Heat?

This is the most common question we get asked following injury. Is it better to ice or heat?

Ice is preferred for the initial two or three days post-injury. Apply ice for 20 minutes each two to three hours for the first few days until the "heat" comes out of the injury. Ice should also help to reduce your pain and swelling in traumatic soft tissue injuries, such as ligament sprains, muscle tears or bruising.

Ice

Once the "heat" has come out of your injury, heat packs can be used to stimulate blood flow. We recommend 20 minute applications a few times a day to increase the blood flow and hasten your healing rate.

Heat will also help your muscles relax and ease your pain. Heat packs are an excellent home solution for a multitude of conditions.

Heat

It is preferable to avoid heat (and heat rubs) in the first 48 hours of injury. The heat encourages bleeding, which could be detrimental if used too early.

Not Sure What to Do?

If you're not sure what to do, please contact one of our Athlete Lab Physiotherapist’s for further help.

Yes. If it is possible to apply a compressive bandage or elastic support to the injury, it will help to control swelling and bleeding in the first few days. In most cases, the bandage/support will also help to support the injury as the new scar tissue is laid down. This should help to reduce your pain.

Some injuries will benefit from more support such as a brace or rigid strapping tape. Please contact a physiotherapist if you are uncertain what to do next.

Should You Use a Compressive Bandage or Support?

Elevation?

Elevation of an injury in the first few days is very helpful. Think where your injury is and where your heart is. Gravity will encourage swelling to settle at the lowest point. Try to rest your injury above your heart. Obviously some injuries are impossible or it would be detrimental to elevate, so please use your common sense and be guided by your pain.

What to Eat?

What you eat can also be important in recovering from injury. For the first two to three days increasing your intake of monounsaturated fats and omega 3 fats such as, olive oil, mixed nuts, avocados, flax oil, ground flax and other seeds can help decrease inflammation. Other anti-inflammatory foods include turmeric, garlic, pineapple and green tea. Certain vitamins and minerals can also help with the recovery process. For example, vitamin A can assist in collagen formation, Vitamin C is important in collagen synthesis and Zinc increases tissue regeneration. So eating well can be an important part of recovering from your injury.

When to Start Treatment?

In most cases, "the earl y bird gets the worm". Researchers have found that intervention of physiotherapy treatment for acute soft tissue injuries within a few days has many benefits.

Prompt Treatment Benefits include:

Relieving your pain quicker via joint mobility techniques and soft tissue massage.
Improving your scar tissue quality using techniques to guide the direction it forms
Getting you back to sport or work quicker through faster healing rates
Loosening or strengthening of your injured region with individually prescribed exercises and techniques
Improving your performance when you do return to sport, work or simply daily life
Correct any biomechanical faults that may be affecting your movement, technique or predisposing you to injury

What if You do Nothing?

Research tells us that injuries left untreated do take longer to heal and have lingering pain. They are also more likely to recur and leave you with:

abnormal scar tissue formation
joint stiffness
muscle weakness

It's important to remember that symptoms lasting longer than three months become habitual and are much harder to solve. The sooner you get on top of your symptoms the better your long term outcome.

The ‘knee’d’ to know for healthy joints

Mon, 05 Sep 2022 15:15:58 GMT

It isn’t just the older generation who suffer with stiff, sore, or weak knees, at any age. 1 in 9 Australians will experience knee pain in their lifetime. This blog takes you through some ideas to help keep your knees in good working order.

This one should be fairly obvious but is a common mistake … wear the right footwear! Yes, your knees need the right support just as a mountain bike needs the right suspension. If you are a jogger, runner, or hiking enthusiast, it is important that you have the right type of support to help protect your knees.
Stretch it and move it! If you have a problem knee, then taking up a regular stretching routine, will help stimulate blood flow to these areas and help maintain flexibility and a full range of movement. Warming down after a long jog/run/cycle/swim will also help reduce swelling and discomfort in this area.
Work on your butt! Yes, you have your derriere for a reason, and it’s not just to sit on! Having strong gluteal muscles supports external rotations of the hips, stabilises via the IT band and helps control deceleration when reacting to the force of the ground (e.g. jumping, lunging, jogging etc.) These are all important when reducing the chances of damaging your knees with meniscal tears, ACL tears and/or patellofemoral pain.
Many of us have a slight asymmetry in our hip alignment. Perhaps we just have wider hips than others, or some people have an anterior pelvic tilt, whilst others have a pelvic drop. This usually means either the left or our right hip tilts higher than the other which is actually more common than you might think! For people who live with these complaints, no matter how minor, it can help to activate the problem side with single leg and balance focused exercises as well as working on strengthening the glutes… Please refer to point 3!
Pick and choose your exercises. Favouring your knees by avoiding high impact exercises such as jogging might be necessary for you, depending on the strength and condition of your knees, however that doesn’t mean you have to neglect your legs altogether! Exercises such as swimming and cycling provide an excellent way of activating and exercising the knee joints without placing too much pressure on them.

At The Athlete Lab Physio Clinic we work with you to help incorporate these suggestions into a comprehensive plan to ensure that you keep leading the active life you love!