Chronic injuries are caused by overusing the same muscle groups [...]]]> Sports injuries are commonly caused by overuse, direct impact, or the application of force that is greater than the body part can structurally withstand. An injury that happens suddenly, such as a sprained ankle caused by an awkward footfall, is known as an acute injury.

Chronic injuries are caused by overusing the same muscle groups or joints. Poor technique and structural abnormalities can also contribute to the development of chronic injuries. Medical investigation of any sports injury is important, because you may be hurt more severely than you think. For example, what seems like an ankle sprain may actually be a bone fracture.

Common types of sports injuries
Some of the more common sports injuries include:

• Ankle sprain – symptoms include pain, swelling and stiffness.
• Bruises – a blow can cause small bleeds into the skin.
• Concussion – mild reversible brain injury from a blow to the head, which may be associated with loss of consciousness. Symptoms include headache, dizziness and short term memory loss.
• Cuts and abrasions – usually caused by falls. The knees and hands are particularly prone.
• Dehydration – losing too much fluid can lead to heat exhaustion and heat stroke.
• Dental damage – a blow to the jaw can crack, break or dislodge teeth.
• Groin strain – symptoms include pain and swelling.
• Hamstring strain – symptoms include pain, swelling and bruising.
• Knee joint injuries – symptoms include pain, swelling and stiffness. The ligaments, tendons or cartilage can be affected.
• Nose injuries – either blood nose or broken nose, caused by a direct blow.
• Stress fractures – particularly in the lower limbs. The impact of repeated jumping or running on hard surfaces eventually stresses and cracks the bone.

First aid for sprains, strains and joint injuries
Suggestions on immediate treatment for sprains, strains and joint injuries include:

• Stop the activity.
• Rest the injured area.
• For the first 24 to 48 hours, apply ice packs for 15 minutes every two hours.
• Bandage the injured area firmly, extending the wrapping above and below the injury.
• Whenever possible, elevate the injured area above the level of your heart.
• Avoid heat, alcohol or massage, which can exacerbate the swelling.
• Seek medical advice.

First aid for nose bleeds
Suggestions include:

• Stop the activity.
• Sit with the head leaning forward.
• Pinch the nostrils together and breathe through your mouth.
• Hold the nose for at least 10 minutes.
• If bleeding continues past 30 minutes, seek medical advice.

First aid for dislodged teeth
It may be possible to save the tooth with prompt dental treatment. Rinse the tooth in water or milk and see your dentist immediately.

Emergency situations
Call an ambulance if any of the following injuries are suspected:

• Prolonged loss of consciousness
• Neck or spine injuries
• Broken bones
• Injuries to the head or face
• Eye injuries
• Abdominal injuries.

Treatment options
Treatment depends on the type and severity of the injury. Always see your doctor if pain persists after a couple of days. What you may think is a straightforward sprain may actually be a fractured bone. Physiotherapy can help to rehabilitate the injured site and, depending on the injury, may include exercises to promote strength and flexibility. Returning to sport after injury depends on your doctor’s assessment. Trying to play before the injury is properly healed will only cause further damage and delay recovery. In the meantime, you can maintain your fitness by choosing forms of exercise that don’t involve your injury; for example, ride a stationary bicycle while your sprained wrist is healing.

Prevention strategies
You can reduce your risk of sports injuries if you:

• Warm up thoroughly by gently going through the motions of your sport and performing slow, sustained stretches.
• Wear appropriate footwear.
• Tape or strap vulnerable joints, if necessary.
• Use the appropriate safety equipment, such as mouth guards, helmets and pads.
• Drink plenty of fluids before, during and after the game.
• Try to avoid exercising in the hottest part of the day, between 11am and 3pm.
• Maintain a good level of overall fitness.
• Cross-train with other sports to ensure overall fitness and muscle strength.
• Don’t exert yourself beyond your level of fitness.
• Use good form and technique.
• Cool down after sport with gentle, sustained stretches.
• Allow adequate recovery time between sessions.
• Have regular medical checkups.

Important points to note :

Ice should be applied over the inflamed area in the acute or early stages of your problem.  (See below for application)

Whenever you experience swelling, redness or sharp / stabbing pain it is generally considered best to apply ice. Repeat until symptoms ease – usually [...]]]> Ice is an effective and natural pain killer and anti-inflammatory.

Ice should be applied over the inflamed area in the acute or early stages of your problem.  (See below for application)

Whenever you experience swelling, redness or sharp / stabbing pain it is generally considered best to apply ice. Repeat until symptoms ease – usually for 24 – 48 hours.

Following this you should alternate with ice and heat. If in doubt, contact your Physiotherapist.

APPLICATION

Place ice cubes in a plastic bag or use a professionally prepared ice pack.

Place a damp face washer or tea towel over the problem area then place the ice pack on the material covering.

The first application should be as follows:-

10 minutes on
10 minutes off

10 minutes on
10 minutes off

10 minutes on

Then during waking hours, apply the ice pack every 2 hours, or as indicated by your Physiotherapist.

Heat is an effective therapy for reducing muscular tension and pain and is best used AFTER the initial inflammation has subsided.

N.B. If you do not have ice immediately available, then use a pack of frozen peas or similar item.

Physios often see cases where postural faults initiate a chain of events that results in incapacitating pain, time off work and costly medical [...]]]> The importance of good posture cannot be stressed enough in modern times. It extends far beyond our outward appearance and aesthetics. Your posture is an indication of muscle balance and mechanical efficiency.

Physios often see cases where postural faults initiate a chain of events that results in incapacitating pain, time off work and costly medical bills. The issue is becoming more relevant as we tend to spend more time at work. However, bad posture can also be problematic at home after hours.

Achieving good posture is more complicated than simply ‘putting your shoulders back.’ For example, did you know that most people’s postural problems originate from the positioning of the pelvis?

A Physiotherapist can help and will begin by conducting a thorough assessment of the patient’s posture. This can include:

• Detailed postural observation
• Muscle length and muscle control testing
• Full joint assessment
• Evaluation of functional tasks
• Posture Pro Computer Analysis

Your physiotherapist can provide professional assistance in achieving and maintaining good posture with

• A personalised stretching and exercise program that is tailored specifically to you, bracing and/or taping techniques
• Core-stability exercises
• Ergonomic advice for your work and home environments
• Physiotherapists will also use hands on techniques to treat joint problems by specific joint mobilisation and manipulation.

Benefits of Physiotherapy

An assessment of your posture can screen for structural problems and muscle imbalances but more importantly, it improves your body awareness which is important for injury prevention. Being aware of good posture is the first step to breaking poor postural habits and reducing stress and strain on your body.

Our team of Physiotherapists is specially trained to evaluate your posture. We will make recommendations at the conclusion of your assessment so you can take control of your long-term structural health. By putting this knowledge into practice you can prevent the anatomical changes that can develop if poor posture is left uncorrected.

So set up an appointment with our Physiotherapists Today and have your posture assessed!

The foot is extremely richly endowed with nerves that send information to the brain, telling the brain exactly where the body is poised in space. [...]]]> There are amazingly 26 bones in the foot, each and every one capable of causing foot pain! In between are almost as many joints, likewise a rich source of pain.

The foot is extremely richly endowed with nerves that send information to the brain, telling the brain exactly where the body is poised in space. We call it “proprioception” — it is so important that the body dedicates a specific tract in the spinal cord carrying this information to the brain. When one is kicking a ball, for example, even walking, it is extremely important that the brain has exact information about the position of each part of the body, in order to precisely coordinate movement.

Little wonder that the foot, with so many bones, joints, ligaments, nerves and muscles, all extremely pain sensitive, can cause so much discomfort.

The average person will take up to 10,000 steps per day. On top of this, many people will participate in activities which increase that number, such as running. Your entire body weight rests upon on your feet, therefore if you have a common mechanical problem such as over-pronation, structures above will have to compensate.

This can lead to various other problems such as knee, hip, pelvic or low back pain. On the contrary, spinal restrictions of the low back can lead to some weakness in the feet and ankles. For these reasons it is important to get yourself assessed by a Physiotherapist for the treatment of any mechanical problems.

Some of the conditions treated include:

• Joint Restriction of the Foot and Ankle
• Myofascial Pain
• Achilles Tendon Syndromes
• Bursitis
• Ankle Sprains
• Excessive Foot Pronation
• Plantar Fascitis
• Arthritis
• Foot Strain
• Heel Pad Pain

The strengths of Physiotherapy treatment is its effectiveness, strong research base and high patient satisfaction. Physiotherapy treatment does not only involve spinal manipulation. There is also an emphasis on health promotion and early return to normal activities. The focus on education and patient empowerment is an important factor in the success of the treatment and the high levels of patient satisfaction.

It is possible to do more movements with the arm than with any other part of the body. The arm is such a useful tool that it’s a pity that there are [...]]]> Painful shoulder conditions that limit movement are very common, and are caused by injuries affecting the shoulder joint, muscles, tendons, ligaments and cartilage.

It is possible to do more movements with the arm than with any other part of the body. The arm is such a useful tool that it’s a pity that there are only two of them!

The bones that make up the arm include the humerus, in the upper arm, and the two bones of the forearm, the radius and ulna, as well as the little bones of the wrist, hand and fingers. The arm is very special as it enables the hand to get into all sorts of useful positions.

The shoulder joint in particular, being a universal joint, has a huge range of movement. The hand can go above the head, behind the back and even across to scratch behind the other shoulder. The elbow works like a hinge joint allowing the hand to come nearer or go further away from the body. The elbow and wrist combined allow manipulation of the hand through more than 180 degrees i.e. from palm up to palm down, the wrist helps with grip, whilst the joints in the hand, thumb and fingers allow the dexterity of finger movement.

Since the nerves that supply the shoulder and arm originate from the neck and upper spine, conditions such as Vertebral Dysfunction commonly contribute to pain in the shoulder.

Physiotherapists can assist with the following shoulder conditions:

• Frozen Shoulder
• Chronic Shoulder Pain and Stiffness
• Shoulder Muscle Spasm and Tension
• Arthritis of the Shoulder
• Diagnosis of Shoulder Pain
• Rotator Cuff Disorders such as tears and strains
• Impingement Syndrome
• AC Joint Injury

In order to determine the cause of your pain, your Physiotherapist will conduct a full physical, orthopaedic and neurological examination of the shoulder, cervical and thoracic spine.

You will be asked to perform shoulder range of motion and muscle strength tests. Where the pain is felt, both at rest and during movement of the shoulder, provides important clues as to the cause of the shoulder pain.

Signs of Shoulder Pain may include restriction in the movements of the shoulder, both active (the person doing them themselves) and passive (the joint being moved by someone else).Upward motion is usually less than 100 degrees (ie not far above shoulder level) and the arm cannot be turned outward more than 30 degrees.

It may also be necessary to undergo specialized diagnostic tests such as XRay, Ultrasound and/or MRI scans.

Treatment of Shoulder Pain

Regardless of the cause, treatment of the shoulder complex requires an experienced physiotherapist who can test the movements and structures of the shoulder and come to an accurate diagnosis of the problem. Physiotherapy treatment can then focus on the core problem.

The initial objective of all shoulder injuries is to relieve pain and inflammation.

Whilst many doctors will recommend non-steroidal anti-inflammatory drugs (NSAIDs) to relieve pain and swelling, the benefit obtained by applying ice-packs can be equally, if not more beneficial.

As your shoulder begins to heal, it is vitally important to

• Restore range of movement,
• And later to improve muscle strength so as to stabilize the shoulder and help prevent further injury and aggravation.

Your Physiotherapist will be able to assist you with suitable shoulder range of motion exercises and shoulder strengthening and rehabilitation exercises during your recovery.

Please contact us for your comprehensive shoulder assessment. We look forward to hearing from you!

Sciatica is the Latin word for “Pain down the back of the leg” Sciatica is referred pain usually caused by trapping the sciatic nerve in the lower back. See back pain.

The sciatic nerve runs from the lower back down through the buttocks and along the back [...]]]> Physiotherapists regularly treat sciatica and have terrific results.

Sciatica is the Latin word for “Pain down the back of the leg” Sciatica is referred pain usually caused by trapping the sciatic nerve in the lower back. See back pain.

The sciatic nerve runs from the lower back down through the buttocks and along the back of each leg. Sciatica is pain along this nerve and is a relatively common form of back pain and is usually caused by pressure on the sciatic nerve from a herniated or bulging disc.

The pain from sciatica can be anything from infrequent and irritating to severe and debilitating. Usually, it affects only one side, the pain radiating through the buttock and down the leg and is often associated with a constant pain on one side of the buttocks, pain in the leg and/or buttock that may be worse when sitting , burning or tingling down the leg, weakness, numbness or difficulty moving the leg or foot or a shooting pain that makes it difficult to stand up.

While sciatica can be extremely painful and uncomfortable, it is rare that permanent nerve damage (tissue damage) results. Most pain is due to inflammation and will improve within a period of time. Nerve pain is caused by a combination of pressure and inflammation on the nerve root, and treatment is centred on relieving both of these conditions.

Typically, sciatica is made worse by bending, lifting, sneezing and coughing.

Sciatica is a common problem for manual workers, sedentary office workers and is particularly prevalent during pregnancy.

Physiotherapy Treatment main objectives are

• reduce pain
• restore movement
• strengthen weakened muscles
• reduce tension

Causes of Sciatica

The sciatic nerve is the main nerve in the leg and the largest in the body. It runs from the base of the spine, along the back of the thigh to the knee, where it divides into branches.

Sciatic pain is usually caused by compression of this nerve root at the point where it leaves the spine. Damage to the nerve can also cause pain.

In young and early middle-aged adults, the most common cause of sciatica is a prolapsed intervertebral disc in the lumbosacral area of the lower back.

In older people, changes in the spine due to conditions such as osteoarthritis may be responsible either by causing localised pressure on the nerve or by narrowing of the spinal canal – called spinal stenosis.

Other bone disease or local injury may also be responsible.

Pressure on the sciatic nerve can result from a number of reasons including

• Sometimes, just sitting awkwardly can cause sciatica.
• Piriformis syndrome (tightness of the piriformis muscle in the buttock that compresses the sciatic nerve)
• Spinal misalignments, vertebral dysfunction
• herniated disc
• Poor posture – wearing high heels, prolonged sitting, poor mattress
• Poor lifting technique and poor bending habits
• Spinal compressions due to osteoporosis

Diagnosis of Sciatica

Since there are many disorders that can cause sciatica, your physiotherapists’ first task is to determine the exact cause of your sciatic nerve interference.

Physiotherapy treatment

• Always begins with a thorough history,
• Spinal, orthopaedic and neurological examination.
• Special diagnostic imaging investigations such as X-ray, CT, MRI
• Posture pro scan may also be required to accurately diagnose your sciatica.

Treatment of Sciatica

As sciatica is due to pressure on the sciatic nerve, it stands to reason that treatment involves removing this pressure. Your Physiotherapy treatment aims to achieve this by reducing nerve pressure caused by poorly moving spinal joints as well as easing muscular tension in the lower spine, buttock and leg.

This is achieved by using a combination of the following techniques:

• Spinal mobilisations
• Massage therapy and trigger point therapy
• Stretching tight muscles, joints, tendons and ligaments
• Ultrasound and other electrical stimulation devices
• Advice in relation to how to minimise pressure and irritation of the sciatic nerve

In addition to this, you will be given a series of home stretching exercises and asked to apply ice and heat to help aid your recovery.

If you are suffering with sciatica at the moment please do not delay – you can achieve the best results when you address the symptoms early, simply contact us to begin your care today!