Sep 14, 2014
Iliotibial band (ITB) Friction syndrome is one of the most common causes of lateral (outside) knee pain that we see, especially in runners. It’s also probably one of the most frustrating problems both for myself and for the patient. It is largely an overuse injury due to the repetitive nature of activities such as running. It often starts out as a little ‘niggle’ however gradually worsens & worsens until it quite literally will stop you in your tracks.
(READ FULL BLOG HERE)
Jun 24, 2014
The knee is of the most commonly injured areas in the body. Generally we see a pretty even spread between acute knee injuries sustained from a traumatic event such as during sport or from a trip or fall; on the other hand we have the overuse knee problems…. the runners that pump out a huge amount of km per week resulting to overload or inflammation of some of the structures in and around the knee.
The meniscus or menisci (we have two in each knee) and one of the internal cartilages within the knee joint that can be prone to injury both acutely and as a result of overuse.
The menisci are moon shaped cartilages that are located in the knee. They are the ‘shock absorbers’ which permit us to undertake such high intensity and high impact activities. (READ FULL BLOG HERE)
Jun 17, 2013
Anyone that has ever received physio treatment from me will know that I love DRY NEEDLING. I love it so much that I have been known to do it on myself on occasions! It is by far the most useful and important technique I have studied since leaving university. Headaches, muscle tears, swollen joints, chronic stubborn tendon problems… in my opinion it works wonders on most conditions that walk through my door.
The hardest part of dry needling is actually convincing people that it will help with their pain and recovery. Some are willing to try anything and everything without the slightest bit of interest as to why or how dry needling works, but many are interested in the theory behind why it works….. Understanding is half the cure right!
What is Dry Needling?
Dry Needling utilises an extremely fine needle similar to that used in traditional Chinese acupuncture. However unlike the Chinese who needle based on ‘meridians’ and ‘flow of chi’ within the body, western dry needling targets over active tight muscles known as trigger points or knots.
Jun 13, 2013
I deal with ALOT of back pain patients, and I think that a huge part of treating back pain is giving the patient the ability to understand WHY they are in pain. I won't lie the anatomy of the spine is complex and can be difficult to explain in a way that people with no anatomical knowledge will understand.
So I have decided to do a couple of anatomy blogs to try and give readers a basic understanding of the body, how it works like it does, and why it often breaks down and you end up in a consultation with me!
The spine itself is made up of 33 vertebrae that is classed into 5 regions.
Often you will hear people say humans have 24 vertebrae which is correct if you count the fused sacrum and coccyx as one vertebrae each.
This anatomy series will focus on the lumbar spine or lower back. One of the most commonly injured and treated problems in our physio practise.
What is the Lower Back?
READ FULL BLOG HERE
Mar 18, 2013
I first met Lauryn back at school when we roomed together on a rep hockey trip to lovely bathurst! Loz has an infectious sense of adventure and together I think we caused our coaches a few headaches managing to get ourselves in some pretty silly situations..
I hadn’t seen Loz since my school days but was lucky enough to bump into her recently whilst doing some physio coverage at a rugby 7′s training camp. Already an Australian professional boxer, waterskiing champion, TV personality, part time model Lauryn is now eyeing off a spot in the National Women’s 7′s Rugby team.
Eastsports Physio chatted with Lauryn a little more about how she stays healthy and happy whilst juggling several sports and a busy social life.
Jan 31, 2013
In the early 2000s some Hawaiian blokes decided that standing up on their surfboards on flat water with a paddle would be a great way of developing their surfing skills when the surf was flat. 10 years later its emerged as a global phenomenen thats taken to our shores as the latest and greatest fitness fad. Stand up paddleboarding or SUP'ing for short is a great way to add a little zest to your boring, monotonous exercise program, and the what better way to do it than in your bikini on a hot summers day!
Jun 22, 2012
EastSports Physiotherapy has its first guest blogger! Personal trainer and director of 2brothersfitness, Nick Batger, shares some common excuses for missed training sessions, and why those excuses just don't fly with him... or any personal trainer for that matter!
Summer has come and gone, so to has Autumn and both were wet and miserable. Winter is now here and as a result we have cold mornings and early darkness upon us. Despite the rain, the appeal of a blanket, a warm drink and the TV in winter there should be no excuses for not getting up and burning those calories we so richly enjoy consuming. So here are the 5 common excuses I hear for skipping training, the easy answers to those excuses and some training tips.
1. Excuse: It's too cold!
Answer: Wear some warm clothes and get training! This may be the most common excuse come winter but it is the easiest to answer, if you get your body moving you will heat up and then you'll be complaining your sweating too much!
Exercise: To get that heart rate up quickly jump into 10 push ups, 10 backwards lunges and knee drives on both legs, then work your way down from 10 to 9,8,7....
2. Excuse: I don't have time!
Answer: Make time! All you need is 3 x 10 minute blocks during the day. If you can't find this time, stop working so hard... It’s called work-LIFE balance!
Exercise: Struggling for time? Try these exercises out for size. 45 seconds of mountain climbers, jumping lunges, froggies, squat jumps, burpees. Take a 1 minute break and then repeat. This quick 5 minute burst can all be done in the comfort of your living room.
3. Excuse: I'm not fit enough to start
Answer: There is only one way to get fit and it isn't sitting on the couch! Everyone starts somewhere and the beauty of training is you will see improvements very quickly.
Exercise: Start by jogging for 30 seconds, then walk for 30 seconds. Continue this with an Ipod of your favourite songs blasting in your ears for 20-30 minutes and you've made a pretty good start. Progress to running for 35 seconds and walking for 25 seconds and before you know it you will be running for the full 30 minutes!
4. Excuse: Exercise is too costly!
Answer: Exercise is free! There are parks to run in, beaches to swim at, mountains to hike and so much more that's the beauty of living in Australia!
Get to the park and kick a footy, go for a walk with a friend and catch up on the week that was or the current TV show engulfing your life. Hit the beach and go for a swim or if it's too cold to jump in, run up those sand hills. The options are endless!
5. Excuse: Exercise hurts
Answer: Maybe in the short-term it hurts but a lack of fitness and exercise will cripple you in the long-term. Sure you'll be sore for a couple of days following the start of new exercises but after 3 - 4 sessions doing the new exercises the delayed pain will be a but a distant memory. (Still not convinced?... check out the blog on DOMS)
Exercise: You can’t avoid the delayed pain, the only way to get rid of it is to allow your body time to adapt to the new exercise regime. Try this one: Begin with 20 squats, 10 lunges each leg, 10 single leg calf raises on each leg, followed by 45 seconds of an invisible chair. Then straight into 20 push ups ( on your knees if needed), 20 bent over rows, 20 shoulder press', 20 bicep curls and 20 tricep extensions. Then repeat 3 times followed by a stretch on all those muscles you worked. If you don't have access to weights improvise with household items such as milk bottles...
If you haven't worked out by now there really isn't any good excuses for missing training.. Don't get caught inside this winter.. Get training!
Jun 12, 2012
Iliotibial Band (ITB) friction syndrome is a common cause of knee pain found predominantly in runners. Pain is usually felt on the outside of the knee and is made worse by running, particularly down hills and stairs.
The ITB is a band of fascia that originates at the side of the hip, runs along the outside of the thigh crossing the knee joint and inserting onto the side of the shin bone. It is a naturally tight structure in just about everyone but when it gets excessively tight it can begin to rub and friction over a bony prominence on the side of the knee. This rubbing causes the ITB to become inflamed and can cause debilitating pain.
Not all runners get ITB friction syndrome and there generally isn't one single reason why people develop this condition. It's usually a mixture of altered biomechanics and/or changes in training be it new surface, different footwear or sudden increase in training.
There are a few structural things that can predispose certain individuals to suffering from ITB friction syndrome.
1. Flat or pronated feet: basically this means that you have less of an arch on the inside of your foot than normal, or your arch collapses as you walk. This can put extra steps on certain structures including the ITB during the running cycle.
2. Poor pelvic stability. When we run our pelvis should stay level or symmetrical as we take each stride. If our pelvic stabilisers are weak you begin to get rotation of the pelvis and structures such as the ITB are put under undue stress causing them to become tight
3. Leg length discrepancy: some people are naturally born with one leg slightly longer than the other. This will alter your gait and running cycle possibly contributing to extra pressure on the ITB
There are also some simple ways to avoid developing this problem.
1. Ensure you have good supportive footwear: it's about last years runners.... Ditch them and invest in a new pair... They will be worth it. If you train regularly (3-4 x per week) you should be buying new shoes at least every 6 months, and if majority of your training is running probably more often.
2. Mix it up: everyone loves a good hill sprint session but this shouldn't be done everyday!! Hills and stairs place a great amount of stress on our knees. Ensure your exercise program is a balance if running, interval and resistance training.
3. Ease into it: by all means throw yourself into training but you need to be smart about how you do it. Start small and build up in distance and frequency.
4. Prehab: if you know your upping your training take a preventative approach. The foam roller is the most effective way of loosening the ITB. These can be found at most gyms and 5 minutes is all it takes. I will warn you it's not pleasant. ( If your not sure how to do this YouTube have some excellent videos)
If you are worried you are starting to develop knee pain ensure you consult your physiotherapist. It's definitely one to catch early. I suffered with ITB friction syndrome for a long time and your running training will literally come to a halt, trust me it can be an extremely frustrating recovery.. I would advise a preventative approach!