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Why “Just Resting” an Injury Usually Isn’t Enough

Fri, 20 Mar 2026 00:17:40 GMT

Why “Just Resting” an Injury Usually Isn’t Enough...

One of the most common things we hear in the clinic is:

“I’ve been resting it, but it’s not really improving…”

It’s a logical approach. If something hurts, stopping the aggravating activity seems like the right thing to do.

In the early stages of an injury, short-term rest can absolutely help settle pain and irritation. But, beyond that initial phase, relying on rest alone is often why injuries linger or keep coming back.

Let’s look at why…

Rest can certainly help reduce symptoms, but often not the cause of the issue

Rest can be very effective at:

Settling pain
Reducing inflammation
Avoiding further irritation

However, most injuries aren’t just about irritation, they’re usually a result of the body not tolerating a certain load or demand. That could be:

A spike in training load
Repetitive work tasks
Poor movement patterns
Or simply not enough strength for what you’re asking your body to do

Rest removes the stress, but it doesn’t improve your ability to handle it when you return.

Here a few reasons why:

Loss of strength and tissue capacity

When an area isn’t being used, the body adapts:

Muscles begin to weaken
Tendons become less tolerant to load
Joint support decreases

This is particularly important in tendon-related injuries (like Achilles pain, shoulder pain or tennis elbow), where gradual loading is actually a key part of recovery.

So, while rest may make things feel better in the short term, it can leave the area less prepared for activity in the long term.

Reduced control, stability and confidence

Injuries and rest don’t just affect strength, they also impact how your body moves.

We often see:

Reduced coordination
Poorer joint control
Altered movement patterns

Over time, your body may start to:

Compensate
Avoid certain movements
Or “protect” the area

This can increase load elsewhere and actually keep the issue going.

There’s also a confidence component. If you haven’t used an area for a while, it can feel unreliable, even if the tissue itself has healed.

The Boom–Bust Cycle

A very common pattern looks like this:

Rest → pain settles
Resume activity → feels okay initially
Load increases → pain returns
Back to rest

This cycle can go on for months if the underlying capacity isn’t addressed.

So, what should we do instead?

Rather than complete rest, most injuries respond better to a guided, gradual return to movement and load.

At our clinic, we focus on:

Hands-On Treatment (When Needed)

To help settle symptoms and improve movement early on, such as:

Soft tissue therapy
Joint mobilisation
Dry needling

This isn’t the end goal, but it can create a good starting point.

Progressive Strength & Loading

This is the cornerstone of recovery. We use targeted exercises to:

Rebuild strength
Improve tendon and muscle capacity
Gradually reintroduce stress in a controlled way

The key is progression : not too much, not too little.

Load Management

Although it’s required occasionally, completely stopping activity is generally not ideal, but neither is pushing through pain.

We can help you find the middle ground:

What you can safely continue
What needs to be modified
How to build back up without flare-ups

Addressing Contributing Factors

To reduce the risk of recurrence, we will look at:

Movement patterns and technique
Training or workload changes
Strength imbalances
Work and lifestyle demands

The Takeaway

Rest has a role, but it’s only one part of the recovery process.

Too much rest, for too long, can lead to:

Reduced strength
Decreased stability and control
Lower tolerance to load

Which is exactly why pain often returns when activity resumes.

The goal isn’t just to “rest until it feels better”—

It’s to build your body back to a point where it can handle what you need it to do.

If you’ve been stuck in the rest → flare-up cycle, you’re not alone, it’s something we work through with clients every day.

If you’d like some guidance and support to get you back to full function, our team are here to help!

Creatine: More Than a Gym Supplement

Tue, 03 Mar 2026 04:51:32 GMT

Creatine: More Than a Gym Supplement

If you hear the word creatine and picture bodybuilders in a gym locker room, you’re not alone.

But did you know, creatine is one of the most researched and well-supported supplements available — and its benefits extend far beyond muscle size.

At Active Balance, we’re seeing interest from:

Athletes wanting performance support
Everyday gym-goers wanting to get stronger
Women navigating perimenopause and menopause
Adults wanting to age well and maintain muscle

Let’s look at what the evidence actually says...

What Is Creatine and How Does It Work?

Creatine is a naturally occurring compound that is stored primarily in your muscles, with smaller amounts in your brain. You can also gain small amounts through foods like red meat and fish.

Its main role is to support the production of ATP (adenosine triphosphate), which is the body’s primary energy currency. During short bursts of effort (like lifting weights, sprinting, or even standing up from a chair), ATP is used quickly. Creatine helps regenerate ATP more quickly, allowing you to sustain force production for slightly longer.

That might sound minor, but those extra repetitions or slightly improved power outputs accumulate over time to big results.

With consistent supplementation (typically 3–5g daily), muscle creatine stores increase, which may lead to:

Improved strength output
Increased training capacity
Better recovery between sets
Greater long-term adaptation to resistance training

Creatine does not build muscle on its own (sorry ��), but it does enhance your response to training.

So, who can benefit from creatine supplementation?

Creatine can benefit a wide range of people in number ways. From high level athletes, to everyday gym goers, to women navigating peri/menopause, creatine can have positive effects on muscle health, bulk and power output.

Athletes

Creatine is one of the most evidence-backed supplements in sports nutrition.

Meta-analyses consistently show that when combined with resistance training, creatine can help improve:

Maximal strength
Power output
Lean muscle mass
Training volume

For athletes, this can mean better adaptation to structured training programs and improved performance potential.

The Everyday Person

You don’t need to be an athlete to benefit from creatine.

For someone who:

Strength trains a few times per week
Wants to build or maintain muscle
Is working on body composition
Feels fatigued from busy work or family life
Simply wants to stay strong and capable long-term

Creatine can be helpful in enhancing the positive effects of training.

Even small improvements in training output can compound over months and years. If creatine allows you to perform one or two extra quality repetitions per set, that may seem small, but over time, that can contribute to greater strength and muscle preservation.

Muscle plays a critical role in:

Metabolic health
Blood sugar regulation
Joint support
Injury resilience
Long-term independence

Current research also suggests that creatine may support cognitive performance during periods of stress or sleep restriction — something many everyday adults experience!

It’s not a magic supplement. But for someone already exercising and prioritising their health, it can provide a meaningful edge.

Women

Creatine has historically been marketed toward men, but research shows women respond just as well, if not better, as they generally have lower baseline creatine stores than men.

Studies demonstrate that women supplementing with creatine alongside strength training experience:

Improved strength
Increased lean muscle mass
No adverse hormonal effects

Importantly:

Creatine does not cause fat gain
It does not automatically make you “bulky”
It is not a steroid

For Perimenopause and Menopause

This is an area of growing interest, and understandably so.

During perimenopause and menopause, declining oestrogen levels are associated with:

Accelerated muscle loss
Reduced strength
Increased visceral fat accumulation
Reduced bone density
Changes in energy and cognitive function

Oestrogen has a protective role in muscle and bone metabolism. As levels decline, maintaining muscle mass becomes more challenging. Resistance training is one of the most powerful interventions during this stage of life, and creatine may help enhance the muscle-building response to that training.

Research in midlife and older women suggests that creatine combined with progressive resistance training can:

Improve strength gains beyond training alone
Increase lean muscle mass
Improve functional performance
Potentially support bone health indirectly through increased mechanical loading

There is also emerging research into creatine’s role in brain energy metabolism, as the brain is highly energy-dependent and influenced by hormonal shifts.

It’s important to be clear:

Creatine is not hormone therapy and does not “treat” menopause. But as part of a structured strength-based approach, it may be a helpful adjunct.

Healthy Ageing

Age-related muscle loss (sarcopenia) contributes to:

Falls risk
Reduced independence
Slower metabolism
Increased chronic disease risk

Studies in older adults show that creatine supplementation alongside resistance training improves:

Lean body mass
Strength
Functional capacity

Preserving muscle is one of the most powerful strategies for maintaining long-term health and resilience.

Safety and Dosage

Creatine monohydrate is the most studied form and is considered safe for healthy individuals.

Typical dose: 3–5 grams daily
There is no need to “load.”
Long-term research shows no harmful effects on kidney function in healthy individuals. Anyone with existing kidney disease or significant medical conditions should consult their GP first.

Common myths:

It does not damage healthy kidneys when used appropriately
It is not a steroid
It does not cause dehydration when used appropriately

The most common side effect is mild gastrointestinal discomfort, which is usually resolved by taking it with food.

Frequently Asked Questions

Will creatine make me gain weight?

Some people notice a small increase in body weight in the first 1–2 weeks due to water being stored inside muscle cells. This is not fat gain and typically stabilises.

Do I need a loading phase?

No. A consistent 3–5g daily dose is effective.

When should I take it?

Timing is not critical. Consistency matters more.

Who shouldn’t take creatine?

Individuals with kidney disease, significant medical conditions, or who are pregnant or breastfeeding should consult their GP first.

What We Recommend at Active Balance

At Active Balance, we stock ATP NOWAY!® Creatine Monohydrate, a high-quality, pharmaceutical-grade creatine monohydrate with no unnecessary additives.

If you’re strength training, whether as an athlete, navigating midlife changes, or simply wanting to stay strong and capable, creatine may be a simple, evidence-based addition to your routine.

As always, supplementation works best alongside:

Progressive resistance training
Adequate protein intake
Sleep and recovery
A well-structured program

If you’re unsure whether creatine is appropriate for you, our team is happy to guide you ��

S ome of the evidence base…

• Kreider RB et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation. JISSN.

• Chilibeck PD et al. (2017). Creatine supplementation and resistance training in older adults: a meta-analysis.

• Devries MC & Phillips SM. (2014). Creatine supplementation in older adults. Medicine & Science in Sports & Exercise.

• Smith-Ryan AE et al. (2021). Creatine supplementation in women’s health. Nutrients.

• Forbes SC et al. (2021). Creatine supplementation in females: review of literature. Nutrients.

• Avgerinos KI et al. (2018). Creatine and cognitive function: systematic review. Experimental Gerontology.

Is Manual Therapy Useless? A Balanced Perspective

Wed, 25 Feb 2026 08:10:37 GMT

Is Manual Therapy Useless? A Balanced Perspective

You may have heard (probably from Instagram physios ��) that manual therapy is useless and shouldn’t be used in physiotherapy.

We respectfully disagree...

Is it a magic fix?

No.

Does it break up scar tissue, “realign” your spine, or release fascia permanently?

Also no.

But can it reduce pain and help you move better so rehab is more comfortable and effective?

Absolutely.

What Is Manual Therapy?

Manual therapy refers to skilled, hands-on techniques performed by a physiotherapist (or other manual therapists such as massage therapists, osteopaths, chiros and myotherapists). These may include:

Joint mobilisations
Soft tissue techniques
Trigger point therapy
Muscle energy techniques
Joint mobilisation

These techniques are generally chosen based on your presentation and goals. They are not random, they are applied with a clear purpose: usually to reduce pain, improve movement, and make rehab & recovery more achievable.

What Manual Therapy Doesn’t Do

There are some persistent myths around hands-on treatment.

Current research tells us that manual therapy does not:

Physically break up adhesions
Permanently “release” fascia
Push joints back into place
Structurally remodel tissue in a short session

Your connective tissue is strong and resilient. It is not being reshaped in 30 minutes of treatment.

So if it’s not mechanically changing tissue, what is happening?

It Influences the Nervous System

Pain does not always mean damage. It is often a protective response created by your nervous system.

When an area becomes irritated or overloaded, the nervous system may increase sensitivity. This can lead to:

Muscle guarding
Stiffness
Reduced range of motion
Increased pain with movement

Manual therapy can provide sensory input to the body. Research suggests that this input can help change how the nervous system processes pain signals.

In simple terms, it can:

Reduce pain sensitivity
Decrease muscle tension
Improve short-term movement tolerance
Help you feel more comfortable moving

Rather than “fixing” injured or tight tissues, manual therapy often works by calming a sensitised nervous system.

When the system is calmer, movement becomes easier — and that’s where progress begins.

It Can Improve Circulation and Tissue Health

Hands-on therapy can also increase local blood flow.

Improved circulation may support:

Oxygen delivery
Nutrient exchange
Removal of metabolic waste
Overall tissue health

This doesn’t mean instant healing, but healthy circulation supports the body’s natural recovery processes.

Creating a Window for Rehabilitation

This is where manual therapy becomes particularly useful, and where we see a huge benefit.

If pain levels are high, exercise can feel:

Too uncomfortable
Too threatening
Hard to perform properly

If we can reduce your pain with some hands on treatment (even temporarily) that reduction can create a window of opportunity.

During that window, we can:

Introduce strengthening & rehab movements
Improve joint mobility
Retrain movement patterns
Gradually increase load & tolerance
Build confidence

Long-term recovery for most musculoskeletal conditions relies on progressive strengthening and improved load tolerance.

Manual therapy doesn’t replace exercise.

It helps make exercise possible.

What Does the Evidence Say?

Clinical guidelines for conditions such as low back pain, neck pain, and some shoulder conditions suggest manual therapy can be helpful, especially when combined with exercise.

Research generally shows:

Manual therapy can reduce pain in the short term
It can improve short-term range of motion
Outcomes are better when combined with active rehabilitation

On its own, manual therapy tends to produce temporary effects. But when paired with strengthening, mobility work, and education, results are typically more meaningful and longer lasting. This reflects modern physiotherapy practice: use hands-on treatment strategically, not exclusively.

What About “Maintenance” Treatments?

Work, sport & life in general can place repeated demands on the body.

If you do things like:

Work in a physically repetitive job
Sit at a desk for long hours
Play regular sport
Lift and carry children
Train intensely

You are regularly placing load on your tissues, and even strong, healthy tissues can become temporarily overloaded.

For some people, regular hands on treatments can:

Settle flare-ups early
Reduce accumulated muscle tension
Improve movement quality
Help manage symptom build-up

Importantly, this should not replace strength, recovery strategies, and load management. It works best as part of a broader plan that includes:

Appropriate exercise
Good training progression
Rest and recovery
Self-management strategies

The goal of “maintenance” care is not dependency. It’s about supporting a body that is regularly exposed to high or repetitive demands. Think of it less as “fixing something broken” and more as helping your system stay adaptable and resilient.

A Balanced Approach

Physiotherapy is not “hands-on versus exercise.” It shouldn’t be an either/or decision.

At our clinic, manual therapy is:

A tool
Used when clinically appropriate
More often than not, combined with strengthening and mobility work
Generally phased out as independence improves

Our goal is never to make you reliant on treatment.

Our goal is to:

Reduce pain
Improve movement
Build strength
Increase confidence
Help you manage your condition independently

The Bottom Line

Manual therapy does not:

Permanently change tissue structure
Realign your body
Act as a stand-alone cure

But it can:

Reduce pain
Calm a sensitive nervous system
Improve short-term mobility
Support circulation
Create a window for effective rehabilitation

When combined with tailored, progressive exercise, it can be a very useful part of your recovery.

If you’re unsure whether manual therapy is appropriate for your condition, our physios can assess you and design a plan that supports both short-term comfort and long-term goals.

Can AI running apps replace your physio or running coach?

Wed, 28 Jan 2026 07:42:47 GMT

Can AI running apps really replace your physio or running coach?

Can AI running apps really replace your physio or running coach?

Why caution is needed..

AI running apps like Runna and others are becoming increasingly popular. They promise personalised training plans, pace predictions, and even insights into your running form. But as physios, we’re seeing a rising trend of running injuries like stress fractures, tendinopathies, shin splints, and knee pain, which are often linked to poor load management.

Here’s why caution is important and how to use these apps safely.

Why many runners get injured:

Running injuries often come down to one thing: load management. Our bones, muscles, tendons, and ligaments can really only adapt properly to stress gradually.

Common pitfalls of AI apps include:

Increasing mileage or intensity too quickly: Many AI apps calculate training plans based on algorithms only - they don’t know your injury history, biomechanics, or lifestyle stressors. Jumping from 20 km to 30 km per week in a few days may seem manageable on an app, but tendons and bones need more time to adapt.
Not enough recovery: Rest days are critical for tissue repair. Without them, tiny microtears in muscles or tendons can accumulate and eventually develop into more serious injuries.
Ignoring pain signals: Apps may encourage you to “stick to the plan,” even when your body is warning you to slow down. Pain is not just discomfort, it’s often your body’s early warning system.
When adaptation doesn’t keep up with load, injuries like stress fractures, tendon pain (Achilles, patellar), ITB issues, plantar fasciitis, and shin splints can develop.

What AI Apps Don’t Know About You

While AI apps can track pace, distance, and cadence, they cannot fully understand your body or context. They generally don’t know:

Your weight, height, or age, which affect impact forces and recovery
Your previous injury history or current niggles
Your running shoes, gait, or biomechanics
The surface you run on. Is it road, trail, track, or treadmill? These all load the body differently.
Your mental state, sleep, stress levels, or nutrition, which all affect recovery and performance

Ignoring these factors can increase your risk of injury, even if the app says the plan is “optimal.”

Using AI Apps Safely: A Practical Approach

None of this is to say that you shouldn’t use apps. They can be a great tool when used in the right way.

Here’s how to combine the convenience of AI apps with ideal training that your physio will approve of!

Treat the app as a guide, not a rule

Follow the plan loosely and adjust based on how your body feels. Remember, apps don’t know your injury history or current fatigue levels.
Increase training gradually: Stick to principles like the 10% rule (no more than a 10% increase in weekly mileage) or adapt based on your recovery. Sudden jumps in load are the main cause of stress fractures and tendon injuries.
Prioritise rest and recovery: Rest days are essential for muscle and tendon repair. Listen to your body! Fatigue, swelling, or persistent aches are all signs you may need a break.
Strength and mobility work matter: Calves, glutes, core, and hip muscles support your joints and tendons. Adding strength sessions and mobility exercises reduces injury risk and improves performance.
Check equipment and surfaces: Make sure your shoes are appropriate and in good condition. Be mindful of the surface you run on. Trails, roads, tracks, and treadmills all stress your body differently.
Consider lifestyle factors: Sleep, nutrition, and mental stress all influence recovery. AI apps don’t know if you’ve had a stressful week or a sleepless night, but your body does.
Know when to seek professional help: Persistent pain, recurring injuries, or complex training goals are all reasons to seek the assistance of a physiotherapist or running coach. Personalised advice can prevent long-term setbacks.

Bottom Line

AI running apps are exciting and can be great motivators, but they’re not a replacement for individualised guidance. Used smartly, they can support your training and goals, but overreliance without listening to your body can lead to injury & issues. By combining technology with awareness of your body’s signals, structured recovery, and professional guidance when needed, you can run smarter, stronger, and injury-free.

Need help with running progression or injuries? We’re here to help! Book with one of our physios today ��

Understanding Stress Fractures

Wed, 31 Dec 2025 03:52:31 GMT

Understanding stress fractures

Unfortunately, we are seeing an increase in stress fracture presentations at the moment, particularly in young females, which seems to be linked to the growing popularity of endurance sports such as Hyrox, long-distance running, and other high-volume training programs.

What are stress fractures?

Stress fractures are tiny cracks in the bone, often caused by repetitive force rather than a single traumatic event. They are common in athletes, active individuals, and even people who suddenly increase their activity levels. Understanding why they occur, the risk factors, and how to prevent them is key to keeping your bones strong and staying active safely.

Why Stress Fractures Occur

Unlike acute fractures caused by sudden trauma, stress fractures develop over time. They happen when the load on a bone exceeds its ability to repair and adapt. Every time we run, jump, or engage in high-impact activity, our bones experience tiny amounts of stress. Normally, bones remodel and strengthen in response. However, if the stress is too frequent or intense without enough recovery, damage can accumulate and eventually result in a stress fracture.

Common sites include:

• Lower leg: tibia (shin), fibula

• Foot: metatarsals

• Hip: femoral neck

• Ankle: talus

Risk Factors

Several factors can increase the risk of developing a stress fracture, but some of the most significant in today’s sports culture include:

1. Training and activity-related factors

• Rapid increases in training volume or intensity, such as going from running 5km to a full marathon in 3 months

• Repetitive high-impact activities (running, jumping, dance, military training, endurance sports)

• Overtraining or poor load management, without enough rest and recovery

• Poor footwear or inappropriate training surfaces

2. Physiological and health-related factors

• Underfueling or inadequate nutrition, leading to low energy availability & deficiencies

• Low bone density (osteopenia or osteoporosis)

• Hormonal imbalances (e.g., low estrogen in women, low testosterone in men)

• Nutritional deficiencies (low calcium, vitamin D, or overall energy intake)

• Previous injuries or existing biomechanical issues

3. Biomechanical factors

• Abnormal gait or foot alignment

• Muscle weakness leading to poor shock absorption

Important to note: A huge percentage of stress fractures are preventable with proper load management, realistic training progression, and attention to nutrition. Unrealistic expectations such as trying to increase distance, intensity, or frequency too fast significantly increase the risk.

Signs and Symptoms

Stress fractures typically start with gradual pain at a specific spot that worsens with activity and improves with rest. Other signs include:

• Localised tenderness (you can usually pinpoint it)

• Swelling & heat in the area (not always though)

• Bruising (less common)

• Pain when tapping on the bone

If left untreated, symptoms can worsen and lead to a complete fracture.

Prevention and Load Management

As physios, we recommend a proactive approach to prevent stress fractures. Key strategies include:

1. Gradual progression

• Increase training volume, intensity, or impact gradually (e.g., no more than 10% per week).

• Incorporate rest days to allow bones to adapt.

2. Strength and conditioning

• Build lower limb and trunk strength to improve shock absorption.

• Focus on hip, glute, calf, and foot muscles.

3. Biomechanical assessment

• Correct muscle imbalances, poor gait patterns, or foot mechanics with physio exercises, orthotics, or footwear adjustments.

4. Nutrition and bone health

• Ensure adequate calcium and vitamin D intake.

• Maintain sufficient overall energy intake (including fats and carbohydrates), especially for athletes in high-volume training.

5. Cross-training

• Reduce repetitive impact by alternating running with cycling, swimming, or resistance training.

6. Early recognition

• Don’t ignore persistent pain during activity. Early detection and modified activity can prevent progression.

Load Management in Practice

Load management is crucial for both preventing and recovering from stress fractures:

• Acute phase: Reduce or stop the activity causing pain. Use low-impact alternatives.

• Recovery phase: Gradually reintroduce weight-bearing activity under a structured program.

• Maintenance phase: Focus on strength, conditioning, and gradual increases in training load.

Our physios can design a tailored program to help manage load, correct biomechanics, and safely guide return to sport or activity.

Bottom Line:

Stress fractures are generally preventable with proper training, nutrition, and attention to biomechanics. With the rise of endurance sports, we’re seeing more cases, particularly in young females. Unrealistic training goals, underfueling, and overtraining are major risk factors. Listening to your body and managing your load wisely is the best way to stay active without setbacks.

If you experience persistent pain or suspect a stress fracture, early assessment by one of our physios can help prevent further injury and ensure a safe return to activity.

Physiotherapy for Ankle Sprains: Getting Back on Your Feet Safely

Wed, 08 Oct 2025 10:33:14 GMT

Physiotherapy for Ankle Sprains: Getting Back on Your Feet Safely

Ankle sprains are one of the most common injuries we see in the clinic. Whether it’s from sport, exercise, or simply stepping off a curb the wrong way, most people have experienced some degree of ankle sprain in their lifetime. While many people think of an ankle sprain as a “minor” injury, they can cause lingering problems if not managed properly.

Physiotherapy plays a key role in not just helping your ankle heal, but also in preventing repeated sprains and long-term issues like chronic instability, which can lead to other compensatory problems down the road.

What is an Ankle Sprain?

An ankle sprain happens when the ligaments are stretched or torn. This usually occurs when the foot rolls inward (an inversion sprain), stressing the ligaments on the outer side of the ankle. There are other ligaments that can sprained in and around the ankle, including the deltoid ligament on the inside of the ankle, and the syndesmosis (which is called a high ankle sprain). However, the most common type of ankle sprain tends to affect the lateral ligaments (most often the anterior talofibular ligament (ATFL), calcanofibular ligaments (CFL)).

Sprains are graded based on severity:

• Grade 1 (mild): Ligaments stretched, little to no tearing, mild pain and swelling

• Grade 2 (moderate): Partial tearing of ligaments, more swelling, bruising, and difficulty walking

• Grade 3 (severe): Complete tear of one or more ligaments, significant swelling, bruising, and inability to bear weight

Common Symptoms

• Pain on the outside (or sometimes inside) of the ankle

• Swelling and bruising appearing within hours

• Tenderness to touch around the injured ligaments

• Difficulty walking or bearing weight

• Feeling of instability or “giving way” in the ankle

Why Proper Treatment Matters

It can be tempting to just “walk it off,” but untreated ankle sprains often lead to:

• Chronic ankle instability (ankle frequently giving way)

• Decreased strength and balance in the ankle and foot

• Increased risk of re-injury — especially in sports

• Long-term issues like early joint wear or persistent swelling

This is why physiotherapy is so important: it helps ensure proper healing, restores strength and stability, and reduces your risk of future sprains.

How Physiotherapy Can Help

When you come in, our physiotherapists will do a thorough assessment of your ankle — checking range of motion, swelling, ligament stability, and muscle strength. We’ll also look at how you move, since foot and leg mechanics can contribute to the injury in the first place.

Early Stage: Reducing Pain & Swelling

In the first few days after injury, the focus is on calming things down. We may recommend:

• Relative rest and protection (sometimes crutches or strapping/bracing)

• Ice, compression, and elevation for swelling & pain relief

• Gentle manual therapy to reduce stiffness and pain

Hands-On Treatments

As swelling settles, we may use:

• Joint mobilisations to restore movement in the ankle

• Soft tissue release for tight calf or foot muscles

• Dry needling or myofascial release for lingering muscle tension

• Taping or bracing to provide stability during recovery

Exercise Rehabilitation

Exercise is the cornerstone of ankle rehab. A tailored program may include:

• Range of motion exercises (ankle circles, alphabet writing)

• Strengthening (calf raises, resistance band ankle work, foot intrinsic exercises)

• Balance and proprioception training (single-leg stands, closing eyes etc)

• Agility and sport-specific drills (hopping, cutting, sprinting) for athletes

The goal is not just to heal the ligament, but to retrain your ankle to respond quickly and safely in real-life situations.

Education and Return to Activity

We’ll guide you on when it’s safe to return to walking, work, sport, or gym training. We’ll also discuss footwear, bracing options, and strategies to avoid recurrence.

What the Evidence Says

• Exercise therapy is pretty much essential: Research consistently shows that structured exercise (particularly balance and strengthening work) reduces re-injury rates significantly.

• Manual therapy helps restore motion: Techniques like joint mobilisation can speed up recovery when combined with exercise.

• Bracing or taping may reduce risk of recurrence during return to sport, especially in the first 6–12 months.

• Surgery is rarely needed unless there’s severe ligament damage that doesn’t respond to conservative care.

A large review published in the British Journal of Sports Medicine highlights that exercise-based rehabilitation is more effective than rest or passive treatment alone in preventing chronic ankle instability.

A Partner in Your Recovery

Ankle sprains can be frustrating, especially if they stop you from walking comfortably or participating in sport. We won’t just treat the sprain, we’ll focus on helping to give you the confidence to move freely again, without worrying about your ankle “rolling” on you.

From hands-on care to rehab planning, we’ll guide you every step of the way so you can get back to the activities you love.

Key Takeaways

• Ankle sprains are common but do need proper rehab to prevent long-term problems.

• Physiotherapy helps by reducing pain, restoring strength and balance, and preventing re-injury.

• Exercise-based rehab is the gold standard for recovery.

• With the right care, you can return to sport, work, and daily life with confidence.

Don’t let an ankle sprain slow you down. Book an appointment with one of our physios today and start your journey back to strong, stable movement.

Physiotherapy for Hip Bursitis: Relieving Pain and Restoring Movement

Wed, 08 Oct 2025 10:29:04 GMT

Physiotherapy for Hip Bursitis: Relieving Pain and Restoring Movement

If you’ve ever experienced a sharp, aching pain on the outside of your hip, especially when lying on your side or after a long walk, you may be dealing with a condition called hip bursitis. Also known as greater trochanteric pain syndrome (GTPS), this condition can be frustrating and disruptive, but with the right management, recovery is very achievable.

Physio can offer safe, effective strategies to reduce pain, restore strength, and get you back to moving comfortably.

What is Hip Bursitis?

Your hip has small fluid-filled sacs called bursae that sit between tendons, muscles, and bones to reduce friction. The main one affected in hip bursitis is the trochanteric bursa, located on the outer side of your hip.

When this bursa or the surrounding tendons (like the gluteal tendons) become irritated, inflamed, or overloaded, pain develops. This is why many practitioners now use the broader term greater trochanteric pain syndrome, since the problem often involves both the bursa and the nearby tendons.

Common Symptoms

• Pain over the outer hip, sometimes radiating down the thigh

• Tenderness when pressing on the bony point of the hip (greater trochanter)

• Pain lying on the affected side, especially at night

• Discomfort with walking, climbing stairs, or prolonged standing

• Stiffness after sitting for long periods

What Causes Hip Bursitis?

Hip bursitis often occurs due to overload or irritation rather than a single traumatic event. Contributing factors can include:

• Weakness or imbalance in the hip and gluteal muscles

• Tightness/tension in the iliotibial band (ITB) or surrounding muscles

• Repetitive movements like running, walking long distances, or stair climbing

• Postural habits (e.g., crossing legs, standing with weight on one side)

• Biomechanical factors like leg length differences or altered gait patterns

It’s more common in women, particularly between ages 40–60, but can affect anyone.

How Physiotherapy Can Help

When you see one of our physios, the first step is a comprehensive assessment. We’ll look at your history, daily activities, posture, muscle strength, and movement patterns. This allows us to put together a tailored plan that addresses not just the pain, but also the underlying cause.

Hands-On Treatments for Pain Relief

In the early stages, our goal is to calm down irritation and reduce pain. We may use:

• Soft tissue release or massage for tight muscles around the hip and thigh to help relive pressure on the affected structures

• Myofascial release or cupping to ease tension and improve flexibility

• Trigger point therapy or dry needling for overactive glute/TFL muscles & ITB.

• Electrotherapy to help with pain relief and muscle activation

These treatments help settle discomfort so you can move & feel better, but the real long-term fix comes from targeted exercise.

Exercise Rehabilitation

Research shows that progressive strengthening of the hip and gluteal muscles is the most effective treatment for hip bursitis. Your physio will guide you through a program that may include:

• Isometric exercises for early pain management (e.g., static glute contractions)

• Glute strengthening (bridges, resistance band walks, deadlifts, hip thrusts etc)

• Hip stabilisation work to improve control during walking and running

• Functional strengthening (squats, step-ups, single-leg work) to restore load tolerance

Over time, we’ll progress your exercises to restore full strength and reduce the risk of recurrence.

Education and Lifestyle Advice

We’ll also talk through simple changes that make a big difference, such as:

• Avoiding sleeping directly on the sore hip until it settles (a pillow between the knees can help)

• Reducing prolonged standing or sitting with legs crossed

• Adjusting training loads to prevent flare-ups

• Choosing supportive footwear to improve biomechanics

What the Evidence Says

• Exercise is key: Research strongly supports targeted hip strengthening as the most effective long-term treatment for hip bursitis/GTPS.

• Manual therapy helps short term: Soft tissue techniques, needling, and cupping can reduce pain, but work best when paired with strengthening. Basically, it can give us a window of opportunity – where symptoms are reduced so strengthening and rehab exercises can be done with less discomfort & pain.

• Corticosteroid injections may help in acute or stubborn cases, but are less effective long-term compared to physiotherapy-led exercise programs.

• Surgery is rarely required and only considered if conservative management fails.

A systematic review in the British Journal of Sports Medicine highlights that exercise programs provide superior long-term outcomes compared with injections alone.

A Partner in Your Recovery

Hip bursitis can be stubborn, especially if it’s been hanging around for months. We will take the time to understand your unique situation, reduce your pain, and build a tailored strengthening and lifestyle plan to get you moving freely again.

We’ll be with you every step of the way — from early pain relief to regaining strength, confidence, and independence in your daily activities.

Key Takeaways

• Hip bursitis (or greater trochanteric pain syndrome) causes outer hip pain, especially when lying on your side, walking, or climbing stairs.

• Physiotherapy can help with pain relief, targeted strengthening, and practical advice for daily activities.

• Research shows that exercise-based rehab is the most effective long-term solution.

• With the right plan, most people can return to normal activities without ongoing pain.

If you’ve been struggling with hip pain, book a time with our physios to get you back on track & feeling great!

Physiotherapy for Patellar Tendinopathy: Reducing Pain and Restoring Jumping and Running Performance

Wed, 08 Oct 2025 10:19:32 GMT

Physiotherapy for Patella Tendinopathy: Getting You Back on Track

If you’ve ever had pain just below your kneecap, especially during sport or exercise, you may have experienced something called patella tendinopathy. Often called “jumper’s knee”, this condition is common in people who play sports involving running, jumping, or sudden changes of direction, but it can affect anyone for a number of reasons.

While it can be frustrating and sometimes stubborn, the good news is that physiotherapy is often highly effective for managing patella tendinopathy and helping you get back to the activities you love.

What is Patella Tendinopathy?

The patella tendon connects your kneecap (patella) to your shin bone (tibia). Its main job is to transfer the force of your quadriceps (thigh muscles) so you can straighten your knee when walking, running, or jumping.

With patella tendinopathy, this tendon becomes painful and sometimes thickened due to overuse and overload. Unlike an acute “tear” or “strain,” tendinopathy develops gradually when the tendon is stressed more than it can adapt to.

Common signs and symptoms:

• Pain just below the kneecap, especially with jumping, running, or squatting

• Stiffness or ache after exercise, sometimes the next morning

• Pain that warms up with activity but can worsen if you keep pushing through

• Reduced performance — difficulty with explosive movements or keeping up with training volume

Why Does Patella Tendinopathy Happen?

It usually develops due to a combination of:

• Sudden increases in training load (e.g., more jumping, hill running, or gym work)

• Poor movement mechanics (landing technique, hip/knee alignment)

• Weakness or tightness in surrounding muscles like the quads, glutes, and calves

• Not enough recovery between sessions

It’s especially common in sports like basketball, volleyball, netball, football, and athletics — hence the nickname jumper’s knee.

How Physiotherapy Can Help

When you come to see one of our physios, we’ll start with a full assessment. This includes looking at your pain history, activity levels, biomechanics, strength, and training loads. From there, we’ll put together a tailored plan to not just help reduce pain, but also restore tendon health and prevent recurrences.

Hands-On Treatment

In the short term, we can use manual techniques to help reduce pain and help you move more freely. These may include:

• Soft tissue release or massage for tight quads, hamstrings, or calves

• Trigger point therapy or dry needling to release overloaded muscles around the knee

• Myofascial release or cupping to improve flexibility and reduce tension

• Electrotherapy to help with pain relief in acute cases

While these treatments can provide quick relief, the long-term solution comes from exercise, rehab & training smart.

Targeted Exercise Therapy

This is the gold standard for patella tendinopathy. Research consistently shows that a structured strengthening program can help restore tendon capacity and function better than rest or passive treatments alone.

Your physio will guide you through a progressive exercise plan that may include:

• Isometric exercises (like static wall sits) for early pain relief

• Slow, heavy strength training (such as squats, leg presses, split squats) to rebuild tendon tolerance

• Eccentric loading (controlled lowering movements) to stimulate tendon repair

• Plyometric drills to retrain jumping mechanics once pain is under control

Education and Load Management

One of the most important roles we play is helping you understand how to manage training loads. Tendons don’t like sudden spikes in activity, so we’ll help you find the right balance between exercise, sport, and recovery.

We’ll also give you practical advice on warm-ups, footwear, and movement patterns to reduce strain on the tendon.

What the research says

• Exercise therapy is the cornerstone: The strongest evidence supports progressive loading exercises as the most effective treatment. (British Journal of Sports Medicine reviews highlight heavy slow resistance training as highly effective.)

• Manual therapy & adjuncts (needling, cupping, massage) are helpful for pain relief and short-term function, but must be paired with exercise for long-term success.

• Education & load management are essential — athletes who understand and adjust their training recover more successfully.

• Surgery is rarely needed: Most cases respond well to conservative physiotherapy when managed properly.

A Partner in Your Recovery

Patella tendinopathy can be very frustrating, especially when it lingers or flares up every time you return to sport or try to increase your training. We don’t just treat the symptoms — we aim to help you understand why the problem developed, give you the right tools to rebuild tendon health, and support you step by step until you’re confident and pain-free.

Whether you’re an elite athlete or someone who just wants to enjoy movement & exercise without knee pain, we’ll work with you to create a treatment plan that works for your lifestyle and goals.

Key Takeaways

• Patella tendinopathy (jumper’s knee) is an overuse injury affecting the tendon below your kneecap.

• Physiotherapy helps by combining hands-on pain relief, progressive strengthening exercises, and education.

• Evidence shows exercise-based rehab is the most effective long-term solution.

• With the right plan, most people return to sport and activity without ongoing pain.

If knee pain is holding you back, don’t wait until it becomes a bigger issue. Book an appointment with one of our physiotherapists, and we can help you find relief now, and get back to doing what you love.

Brazilian Lymphatic Drainage and Fertility: Supporting Your Reproductive Health

Wed, 08 Oct 2025 10:08:24 GMT

Brazilian Lymphatic Drainage and Fertility: Supporting Your Reproductive Health

Trying to conceive can be an emotional and physical journey. Many people explore ways to support their reproductive health beyond medical interventions, looking for gentle therapies that can improve overall wellbeing and optimise the chances of conception. One therapy gaining recognition for its supportive role is Brazilian Lymphatic Drainage (BLD).

BLD is a specialised massage technique that uses gentle, rhythmic movements to stimulate lymphatic flow, improve circulation, and reduce congestion in the pelvic and abdominal areas. While it does not directly treat infertility, it can create a more optimal environment for reproductive health, ease discomfort, and reduce stress — all important factors in fertility.

Understanding the lymphatic system and its role in fertility

The lymphatic system is the body’s natural drainage network. It works closely with the circulatory system to:

Remove excess fluid and toxins from tissues
Maintain fluid balance
Support immune function
Reduce inflammation

When lymphatic flow slows, fluid can accumulate in tissues, creating congestion. In the pelvic area, congestion can contribute to discomfort, bloating, and poor circulation around the uterus, ovaries, and fallopian tubes. This is where BLD can be particularly beneficial. By gently stimulating the lymphatic system, BLD encourages fluid movement, supports tissue health, and helps the body maintain a balanced internal environment — all of which may contribute to reproductive wellbeing.

How Brazilian Lymphatic Drainage supports fertility

Help improve circulation to reproductive organs

BLD uses gentle, sweeping strokes to enhance lymphatic and blood flow in the pelvic and abdominal regions. Improved circulation ensures that the ovaries, uterus, and surrounding tissues receive oxygen and nutrients while metabolic waste products are removed more efficiently. This supports tissue health, making the reproductive system more receptive and functional.

Helps reduce pelvic congestion

Stagnant fluid in the pelvic area can lead to feelings of heaviness, bloating, and discomfort. BLD gently encourages the movement of lymph and fluid from congested tissues back into circulation, helping to ease these sensations. Many people report feeling lighter, more comfortable, and less bloated after a session.

Helps support hormonal balance indirectly

While BLD does not directly regulate hormones, improved lymphatic and circulatory function can support the organs responsible for hormone production and balance. Reduced inflammation, better nutrient delivery, and efficient waste removal create an environment that allows hormonal systems to function more effectively.

Reduces inflammation

Inflammation in the pelvic region can impact fertility. BLD helps the lymphatic system clear inflammatory by-products from tissues, which may reduce swelling and discomfort. For individuals with conditions such as endometriosis, polycystic ovary syndrome (PCOS), or pelvic congestion, BLD can be particularly supportive.

Helps to promote relaxation and reduces stress

Trying to conceive can be stressful, and elevated stress hormones like cortisol can interfere with ovulation and reproductive function. The gentle, rhythmic nature of BLD activates the parasympathetic nervous system, promoting relaxation, reducing stress, and supporting the body’s natural restorative processes. Many people feel deeply relaxed and lighter both physically and emotionally after a session.

What a Brazilian Lymphatic Drainage session for fertility involves

A BLD session focused on fertility typically lasts 60-90 minutes. During the session:

• The therapist uses gentle, sweeping strokes to encourage lymphatic flow in the abdomen, pelvis, legs, and arms.

• The focus is on promoting pelvic circulation and reducing congestion without causing discomfort.

• The massage is light and soothing — not deep or forceful — as lymph vessels lie just beneath the skin.

• Many people notice a sense of lightness and relaxation during the session, and some may feel an urge to urinate afterwards as excess fluid moves through the system.

When and how often to have BLD

While one session may provide immediate relief and a sense of lightness, regular sessions are often recommended for ongoing support. For fertility purposes, some individuals choose weekly or biweekly sessions, depending on their circumstances and under the guidance of a qualified therapist.

Consistency helps:

• Maintain optimal lymphatic flow

• Reduce pelvic congestion over time

• Support hormonal and reproductive function indirectly

• Promote overall relaxation and stress reduction

Complementary lifestyle strategies

Brazilian Lymphatic Drainage is most effective when combined with healthy lifestyle choices that support fertility:

• Hydration: Drinking adequate water helps lymphatic flow and enhances the body’s natural detox processes.

• Movement: Gentle exercise like walking, yoga, or swimming supports circulation and lymphatic function.

• Balanced nutrition: Nutrient-dense foods, healthy fats, and adequate protein support reproductive health.

• Stress management: Techniques such as meditation, breathing exercises, or mindfulness complement the relaxation benefits of BLD.

Who may benefit from BLD for fertility

Brazilian Lymphatic Drainage may be beneficial for:

• Individuals experiencing pelvic congestion or bloating

• Those with reproductive conditions such as endometriosis, adenomyosis, or PCOS

• People seeking a gentle, supportive therapy alongside medical fertility treatment

• Anyone wanting to reduce stress, improve circulation, and support overall reproductive health

It’s important to note that BLD is complementary, not a replacement for medical fertility care. Always consult your healthcare provider when exploring therapies to support conception.

Final thoughts...

While fertility involves many complex factors, supporting the body’s natural processes can make a meaningful difference. Brazilian Lymphatic Drainage offers a gentle, non-invasive way to improve pelvic circulation, reduce congestion, ease discomfort, and promote relaxation.

For those trying to conceive, BLD can be a valuable part of a holistic approach that combines medical care, lifestyle strategies, and gentle therapies. Regular sessions may not only support physical wellbeing but also provide emotional relief and a sense of control during the fertility journey.

By helping the lymphatic system function efficiently, BLD encourages the body to maintain balance, optimise reproductive organ health, and feel lighter and more comfortable overall.

Brazilian Lymphatic Drainage for Lipoedema and Lymphoedema: Managing Swelling and Supporting Comfort

Wed, 08 Oct 2025 10:01:10 GMT

Brazilian Lymphatic Drainage for Lipoedema and Lymphoedema: Managing Swelling and Supporting Comfort

Lipoedema and lymphoedema are conditions that can significantly affect daily comfort, mobility, and self-confidence. Both involve abnormal fluid accumulation, but for different reasons:

Lipoedema is a chronic condition characterised by abnormal fat and fluid deposition, usually in the legs and sometimes arms, causing heaviness, tenderness, and disproportionate limb size.
Lymphoedema is caused by impaired lymphatic flow, leading to fluid retention, swelling, and tissue changes, often after surgery, trauma, or as a primary condition.

While medical management is essential, complementary therapies can help reduce discomfort, improve mobility, and support lymphatic function. One such effective therapy is Brazilian Lymphatic Drainage (BLD).

Unlike traditional lymphatic drainage, BLD is firm, continuous, and dynamic, specifically designed to move stagnant fluid, reduce tissue congestion, and improve circulation. It also provides sculpting and contouring effects, helping limbs feel lighter and more comfortable.

How Brazilian Lymphatic Drainage works

The lymphatic system is the body’s natural drainage network, responsible for removing fluid, toxins, and metabolic waste from tissues. In lipoedema and lymphoedema, fluid can accumulate due to tissue changes or impaired lymphatic flow, causing heaviness, swelling, and discomfort.

BLD works by:

• Using firm, wave-like, continuous movements to mobilise fluid from congested tissues

• Directing fluid toward lymph nodes where it can be efficiently cleared

• Reducing tissue congestion while improving circulation to affected areas

• Supporting detoxification and tissue health

• Promoting sculpting and contouring effects, especially in the legs, arms, and abdomen

Unlike light lymphatic massages, BLD applies dynamic pressure that encourages deep fluid movement and tissue mobilisation, making it especially effective for chronic conditions like lipoedema and lymphoedema.

Benefits of BLD for lipoedema and lymphoedema

Helps reduce swelling and heaviness

BLD’s firm, continuous strokes help move fluid from congested areas toward the lymph nodes, reducing swelling in the legs, arms, and glutes. Many clients notice a measurable reduction in heaviness and limb circumference after a few sessions, making mobility easier and daily tasks more comfortable.

Helps to improve circulation and tissue function

Enhanced lymphatic and blood flow ensures that tissues receive oxygen and nutrients while waste products are cleared. For individuals with lipoedema or lymphoedema, this can reduce discomfort, tenderness, and inflammation while supporting tissue health.

Helps support lymphatic and fluid clearance

BLD helps reactivate lymphatic flow in areas affected by impaired drainage. This is especially important for lymphoedema patients, whose lymphatic systems may struggle to clear excess fluid effectively. Regular sessions help maintain consistent fluid movement and reduce the risk of fluid build-up.

Provides sculpting and contouring effects

BLD’s firm, flowing strokes target affected areas, helping limbs feel lighter and more contoured. For lipoedema, where fat deposition can be uneven, BLD assists in mobilising fluid and easing tissue tension, which can improve overall limb shape and comfort.

Helps reduce discomfort and tenderness

Both lipoedema and lymphoedema can cause pain, tenderness, and a heavy sensation. BLD helps relieve pressure in congested tissues, reduces tightness, and promotes a sense of lightness in the limbs, making daily movement easier.

Helps enhance overall wellbeing

Beyond physical relief, BLD promotes a sense of comfort and relaxation. While it is firm and dynamic, clients often feel energised, lighter, and more in control of their bodies after a session. This can improve confidence and quality of life, particularly for individuals managing chronic swelling.

What a Brazilian Lymphatic Drainage session involves

A typical BLD session for lipoedema or lymphoedema lasts 45–60 minutes and includes:

Firm, continuous, wave-like movements on the affected limbs, glutes, abdomen, and sometimes the arms
Focus on mobilising fluid toward key lymph nodes, including inguinal, axillary, and cervical nodes
Dynamic pressure designed to move stagnant fluid effectively, not just superficially
Particular attention to areas prone to congestion, such as thighs, calves, or forearms
Clients may notice lightness, reduced swelling, and improved mobility

After a session, many people experience increased urination as the body clears excess fluid, a lighter sensation in the limbs, and reduced tension or tenderness.

Frequency and consistency

For best results, regular BLD sessions are recommended:

Weekly or biweekly sessions can help maintain lymphatic flow and reduce recurrent swelling
Consistent treatment supports tissue health, fluid balance, and mobility
Over time, regular BLD can improve the long-term appearance, feel, and function of affected limbs

Consistency is especially important for lipoedema and lymphoedema, as these are chronic conditions where fluid retention can return without ongoing support.

Complementary strategies

BLD works best alongside supportive lifestyle measures:

Hydration: Adequate water intake supports lymphatic clearance
Movement: Gentle exercises like walking, swimming, or cycling improve circulation and reduce congestion
Compression garments: For lymphoedema, these may be recommended to support fluid control after sessions
Balanced nutrition: Anti-inflammatory and nutrient-rich foods support tissue health and minimise fluid retention
Stress management: Techniques such as meditation, deep breathing, or yoga complement BLD’s benefits

Who may benefit

BLD can help:

Individuals with lipoedema or lymphoedema seeking relief from swelling and heaviness
People who experience tenderness or discomfort in congested areas
Those wanting dynamic, effective therapy to support lymphatic function and body contouring
Anyone looking for improved mobility, comfort, and confidence while managing chronic swelling

BLD is complementary and should be used alongside medical management for lipoedema or lymphoedema. Always consult a healthcare provider for personalised care.

Final thoughts...

Living with lipoedema or lymphoedema can affect comfort, mobility, and confidence. Brazilian Lymphatic Drainage offers a firm, dynamic, and highly effective way to mobilise fluid, reduce swelling, ease tenderness, and support lymphatic function.

Regular BLD sessions, combined with hydration, movement, and appropriate medical support, provide a holistic approach to managing these chronic conditions. Beyond physical relief, clients often experience increased energy, improved mobility, and a renewed sense of control over their bodies.

By targeting the abdomen, pelvis, glutes, and limbs, Brazilian Lymphatic Drainage addresses fluid congestion at its source, promoting long-term comfort, balance, and wellbeing.

Brazilian Lymphatic Drainage for Post-Surgical Recovery: Supporting Healing and Comfort

Wed, 08 Oct 2025 09:53:47 GMT

Brazilian Lymphatic Drainage for Post-Surgical Recovery: Supporting Healing and Comfort

Recovering from surgery can be challenging, both physically and emotionally. Swelling, bruising, fluid retention, stiffness, and discomfort are common after many procedures, whether they are cosmetic, abdominal, pelvic, or orthopaedic. While medical care and physiotherapy are often essential, complementary therapies such as Brazilian Lymphatic Drainage (BLD) can play a valuable role in supporting recovery and enhancing comfort.

Brazilian Lymphatic Drainage is a firm, dynamic, and continuous massage technique designed to mobilise fluid, reduce tissue congestion, improve circulation, and support the body’s natural healing processes. Unlike traditional lymphatic massage, BLD uses wave-like movements with specific pressure, often targeting the surgical area, surrounding tissues, and key lymphatic pathways, helping to reduce swelling, bruising, and tension.

Understanding post-surgical fluid accumulation

After surgery, the body responds with inflammation and fluid accumulation as part of the healing process. Lymphatic flow can be temporarily impaired due to tissue trauma, incisions, or reduced mobility, leading to:

Swelling in the operated area and surrounding tissues
Bruising and discolouration
Tightness or stiffness in muscles and connective tissue
Discomfort or a heavy sensation in affected limbs or torso

Excess fluid can slow recovery, prolong discomfort, and contribute to a feeling of heaviness. Brazilian Lymphatic Drainage helps target these issues by mobilising stagnant fluid, promoting lymphatic flow, and supporting tissue healing.

How Brazilian Lymphatic Drainage supports post-surgical recovery

Reduces swelling and oedema

BLD uses firm, continuous, wave-like movements to move excess fluid from the surgical site and surrounding tissues toward lymph nodes for clearance. This helps reduce post-operative swelling, making the affected area feel lighter and more comfortable.

Helps reduce bruising faster

Bruising occurs when blood leaks into surrounding tissues after surgery. By stimulating lymphatic and circulatory flow, BLD encourages efficient removal of these by-products, potentially reducing the duration and intensity of bruising.

Enhances circulation and tissue oxygenation

Improved lymphatic and blood circulation ensures that tissues around the surgical site receive oxygen and nutrients essential for healing. This can support collagen production, tissue repair, and overall recovery.

Promotes scar and tissue flexibility

Post-surgical adhesions, stiffness, or tightness can develop around the incision site. BLD’s dynamic, firm strokes gently mobilise tissues, helping to maintain flexibility, improve mobility, and reduce discomfort in the early stages of healing.

Supports detoxification

Surgery generates metabolic by-products as part of tissue repair. BLD helps move stagnant fluid away from the area, allowing the lymphatic system to efficiently eliminate toxins, which supports overall recovery and reduces systemic fatigue.

Encourages relaxation and reduces stress

While BLD is firm and dynamic, many patients report a sense of deep relaxation and relief during and after treatment. This reduction in stress hormones can complement healing by supporting immune function and encouraging overall wellbeing.

What to expect during a post-surgical BLD session

A typical session lasts 45–60 minutes, tailored to the individual’s surgical site and stage of recovery. During the session:

The therapist applies firm, continuous wave-like movements to the surgical area and surrounding tissues
Fluid is mobilised toward key lymph nodes (inguinal, axillary, and cervical)
Pressure is adjusted to the patient’s comfort level, always firm enough to move fluid effectively without causing harm
Sessions may also target limbs or torso if swelling extends beyond the surgical site

Clients often notice immediate lightness, reduced swelling, and improved mobility after a session. Some may experience increased urination, which is a natural response as fluid is cleared from tissues.

Timing and frequency

The timing and frequency of BLD after surgery depend on the type of procedure and the person's healing progress. This can be discussed with your massage therapist as you progress.

Generally:

Early intervention: Once cleared by your surgeon, BLD can be started to manage early swelling and bruising.
Regular sessions: Weekly or biweekly sessions may be recommended to maintain lymphatic flow, reduce oedema, and support ongoing tissue healing.
Tailored approach: Each session is customised to the patient’s surgical area, comfort level, and stage of recovery.
Consistency is key, as regular BLD can accelerate recovery, reduce complications from fluid accumulation, and help restore comfort and mobility.

Complementary post-surgical care strategies

BLD is most effective when combined with other supportive measures:

Hydration: Adequate water intake helps maintain lymphatic flow and reduce swelling.
Gentle movement: Light walking or physiotherapy-approved exercises enhance circulation and prevent stiffness.
Balanced nutrition: Protein-rich, nutrient-dense foods support tissue repair and collagen formation.
Compression garments: If prescribed, these support lymphatic drainage and prevent fluid accumulation between sessions.
Stress management: Relaxation techniques complement BLD’s effects and support overall healing.

Who may benefit

BLD can benefit individuals recovering from a variety of surgical procedures, including:

Cosmetic surgeries (abdominoplasty, liposuction, breast surgery)
Orthopaedic procedures (joint replacements, ligament repairs)
Abdominal or pelvic surgeries (hysterectomy, C-section, hernia repair)
Any surgery where swelling, bruising, or tissue tightness is present

It is important to note that BLD is complementary and should always be performed with clearance from the treating surgeon &/or medical practitioner.

Final thoughts...

Post-surgical recovery can be uncomfortable and slow, particularly when fluid retention, bruising, or tissue tightness is present. Brazilian Lymphatic Drainage offers a firm, dynamic, and highly effective approach to support healing, reduce swelling, and improve overall comfort.

Regular BLD sessions, combined with hydration, gentle movement, balanced nutrition, and appropriate medical care, provide a holistic approach to recovery. By targeting the surgical area, surrounding tissues, and key lymphatic pathways, BLD helps mobilise fluid, improve circulation, and enhance tissue repair, leaving patients feeling lighter, more mobile, and more comfortable as they heal.

Brazilian Lymphatic Drainage for Bloating and Food Intolerances: Supporting Digestive Comfort

Wed, 08 Oct 2025 09:42:43 GMT

Brazilian Lymphatic Drainage for Bloating and Food Intolerances: Supporting Digestive Comfort

Bloating and digestive discomfort are common issues for many people, often linked to food intolerances, sensitivities, or slow digestion. Abdominal fullness, discomfort, or a “heavy” feeling can affect daily comfort, energy levels, and overall wellbeing. While dietary management is essential for addressing food intolerances, Brazilian Lymphatic Drainage (BLD) can be a valuable complementary therapy for improving digestion, reducing bloating, and supporting overall abdominal comfort.

What is Brazilian Lymphatic Drainage?

Unlike traditional lymphatic drainage, BLD is firm, dynamic, and continuous, using wave-like movements along the abdomen, pelvis, and surrounding areas. This technique helps mobilise fluid, support digestive organs, and improve lymphatic flow, reducing bloating and promoting a lighter, more comfortable feeling in the body.

Understanding bloating and food intolerances

Bloating occurs when the digestive system becomes congested with fluid, gas, or inflammation, causing a full, tight, or heavy feeling in the abdomen. It can be triggered by:

Food intolerances or sensitivities (e.g., dairy, gluten, FODMAPs)
Slow digestion or impaired gut motility
Fluid retention in the abdominal tissues
Stress, which can affect gut function

Food intolerances can exacerbate bloating by creating inflammation and fluid retention in the digestive tract and surrounding tissues. Brazilian Lymphatic Drainage works to support the body’s natural drainage system, encouraging the removal of excess fluid, inflammatory by-products, and metabolic waste. This helps relieve abdominal pressure and support overall digestive comfort.

How Brazilian Lymphatic Drainage helps to:

Reduce abdominal bloating

BLD applies firm, continuous, wave-like movements to the abdomen, pelvis, and surrounding areas, actively mobilising stagnant fluid and relieving pressure. This helps ease bloating, distension, and the “heavy” feeling that often accompanies food intolerances

Support digestive flow and organ function

Firm, dynamic abdominal movements stimulate lymphatic flow and circulation around the digestive organs, including the stomach, intestines, and liver. Improved fluid and blood flow supports nutrient delivery, waste removal, and digestive efficiency, reducing discomfort and promoting regularity.

Mobilise fluid and reduces tissue congestion

Bloating is often accompanied by localized fluid retention in the abdominal and pelvic tissues. BLD’s firm, continuous strokes encourage the movement of this fluid toward the lymph nodes, helping to reduce pressure, swelling, and overall abdominal heaviness.

Enhance detoxification and tissue health

BLD helps support the body’s natural detoxification processes by moving lymph and waste products away from the digestive organs. This can reduce inflammation, relieve tissue tension, and promote healthier cellular function, complementing dietary strategies for managing food intolerances.

Promote relaxation and reduces stress-related digestive issues

While BLD is firm and dynamic, many clients report a deep sense of relief and relaxation during and after treatment. Stress can exacerbate bloating and digestive discomfort, so supporting the parasympathetic nervous system can indirectly improve digestive function and fluid balance.

Provide contouring and abdominal toning benefits

A unique aspect of BLD is its sculpting effect. Firm, flowing abdominal and pelvic movements not only reduce fluid and bloating but also support a toned, lighter feeling in the torso. Clients often notice an immediate difference in abdominal softness and comfort.

What to expect during a BLD session for bloating

A typical session lasts 45–60 minutes and focuses on the abdomen, pelvis, and surrounding tissues:
Firm, continuous, wave-like strokes mobilise fluid and support lymphatic drainage
Movements target the abdominal organs and surrounding tissues to improve circulation and digestive comfort
Fluid is directed toward key lymph nodes, including the inguinal and cervical nodes
Sessions may also include the glutes and lower limbs if fluid retention extends beyond the abdomen

After a session, clients often notice:

Immediate relief from abdominal bloating
A lighter, more comfortable feeling in the torso
Increased urination as excess fluid is cleared
Improved energy and digestive comfort

Frequency and consistency

For occasional bloating, a single session can provide noticeable relief. For chronic bloating related to food intolerances, regular sessions are recommended:

Weekly or biweekly sessions help maintain abdominal drainage and digestive comfort
Consistency supports fluid balance, tissue health, and organ function
Over time, regular BLD can reduce the frequency and severity of bloating and improve overall abdominal comfort

Complementary strategies

Brazilian Lymphatic Drainage works best alongside supportive lifestyle and dietary strategies:

Hydration: Adequate water intake supports lymphatic and digestive flow
Dietary management: Identifying and reducing trigger foods can reduce inflammation and bloating
Gentle movement: Walking, yoga, or stretching improves circulation and digestive motility
Stress management: Relaxation techniques complement BLD by reducing stress-related digestive tension
Gut-supporting nutrition: Prebiotics, probiotics, and nutrient-dense foods help optimise digestive health

Who may benefit :

People experiencing chronic or occasional abdominal bloating
People with food intolerances or sensitivities causing fluid retention and digestive discomfort
Anyone seeking a dynamic, effective therapy to support lymphatic and digestive function
Those looking for abdominal comfort, reduced pressure, and a sculpted feeling

It is important to note that BLD is a complementary therapy. Persistent digestive issues should always be discussed with a healthcare provider to identify and manage underlying causes.

Final thoughts...

Bloating and discomfort from food intolerances can impact daily life and overall wellbeing. Brazilian Lymphatic Drainage offers a firm, dynamic, and effective approach to supporting fluid movement, reducing abdominal pressure, and improving digestive comfort.

When combined with hydration, dietary management, gentle movement, and stress reduction, BLD can provide a holistic strategy for managing bloating and supporting digestive health. By targeting the abdomen, pelvis, and surrounding tissues, Brazilian Lymphatic Drainage not only helps alleviate bloating but also promotes a lighter, more comfortable, and energised feeling throughout the body.

Golfers Elbow

Wed, 08 Oct 2025 09:30:45 GMT

How Physiotherapy Can Help with Golfer’s Elbow

Golfer’s elbow (or medial epicondylitis) is actually more common than the name suggests. You don’t have to play golf to get it! This condition causes pain on the inside of the elbow and can make gripping, lifting, or even simple daily tasks uncomfortable.

What is Golfer’s Elbow?

Golfer’s elbow occurs when the tendons on the inside of the elbow become irritated or overloaded. This usually happens from repetitive gripping, lifting, or twisting motions.

Common symptoms include:

Pain and tenderness on the inside of the elbow
Weakness in the forearm or grip
Pain when twisting the wrist or lifting objects
Difficulty doing everyday tasks, like opening jars or shaking hands

How Physiotherapy Can Help

Physiotherapy aims to address the cause of the problem, not just the pain. Our approach includes hands-on treatment, targeted exercises, and practical advice to support recovery.

Hands-On Treatment

We use techniques aiming to ease pain and improve muscle function, which may include:
Manual therapy and joint mobilisation to restore elbow and wrist movement
Myofascial release to reduce tension in forearm muscles
Trigger point release and dry needling to release tight or sore spots
Electro dry needling to relieve pain and support healing

Exercise-Based Rehab

We will guide you through gradual strengthening and stretching exercises for the forearm and elbow, and if needed, the shoulder, back and core (as these help support the smaller joints). These exercises help the tendon recover safely while rebuilding strength to prevent recurrence.

Activity Modification & Advice

We’ll review your daily activities or sports technique and suggest small adjustments to reduce strain on your elbow while still staying active.

Posture & Ergonomics

Poor posture or workstation setup can contribute to elbow strain. We can provide tips to optimise posture and reduce unnecessary stress on the arm.

How Long Does Recovery Take?

Recovery varies depending on the severity of the injury and how consistently you do your rehab. Most people notice improvements within 3–6 weeks with physiotherapy and home exercises.

Why Choose Active Balance Physio & Wellness?

At Active Balance, our experienced physios can create a personalised treatment plan that targets the root cause of golfer’s elbow. Our goal is to relieve pain, restore function, and help you return to your activities with confidence.

How Physiotherapy Can Help with Shoulder Impingement

Sat, 27 Sep 2025 01:55:05 GMT

How Physiotherapy Can Help with Shoulder Impingement

Shoulder pain can be frustrating, especially when it stops you from doing things like lifting your arm, playing sport, or even doing everyday tasks. One common cause is shoulder impingement, where the tendons and soft tissues in your shoulder get “pinched” during movement.

At Active Balance, we help people with shoulder impingement get relief, restore strength, and get back to doing what they love, often without surgery or long-term pain.

What is Shoulder Impingement?

Shoulder impingement happens when the tendons of your rotator cuff or the cushioning bursa in your shoulder become irritated and inflamed. This often happens because of:

Repetitive overhead movements (like throwing, swimming, or lifting)
Poor posture like rounded shoulders
Weak or imbalanced shoulder muscles

Symptoms can include:

Pain when lifting your arm, especially overhead
Weakness in the shoulder
Difficulty performing daily tasks or sports activities
Pain sleeping on the affected side

How Physiotherapy Can Help

Our physios use a combination of hands-on treatment, exercises, and practical advice to reduce pain, restore movement, and prevent the problem from coming back.

Hands-On Treatment

We use hands on techniques to help relieve pain and improve shoulder movement, such as:
Manual therapy and joint mobilisation to improve shoulder and neck movement
Myofascial release to ease tight muscles
Trigger point release and dry needling to target sore spots in the muscles

Strengthening and Rehab Exercises

We’ll guide you through exercises to strengthen your rotator cuff and shoulder stabilisers, plus any other muscle imbalances we pick up on assessment, helping to improve function and reduce the risk of future pain.

Posture and Activity Advice

Small changes in posture or how you do certain activities can make a big difference. We’ll show you practical ways to reduce strain on your shoulder at work, home, or during sports & workouts.

Activity Modification

We’ll help you safely modify activities that aggravate your shoulder while still keeping you active, aiming to avoid “complete rest” wherever possible.

How Long Does Recovery Take?

Recovery depends on the individual and the severity of the impingement. With manual therapy, relief can be quite fast, however to achieve long lasting relief without the need for hands on treatment, 6-8 weeks may be required for rehab & exercises to take effect.

Take the First Step Toward a Pain-Free Shoulder

If shoulder pain is limiting your daily life or sport, don’t wait. Book an appointment with our team today and let our physiotherapists help you get your shoulder moving comfortably again.

How Physiotherapy Can Help with Tennis Elbow

Sat, 27 Sep 2025 01:51:41 GMT

How Physiotherapy Can Help with Tennis Elbow

Tennis elbow is one of those injuries that sounds like it only happens on the court, but in truth, you don’t need to play tennis to get it. At Active Balance we see people with tennis elbow caused by everything from computer work to gardening, DIY, or repetitive lifting at work.

So, what exactly is it, and how can physio help?

What is tennis elbow?

Tennis elbow (the medical term is lateral epicondylitis) is a condition where the tendons around the outside of the elbow become irritated or overloaded. This usually happens from repetitive movements, gripping, or heavy lifting.

Common symptoms include:
Pain on the outside of the elbow
Discomfort when gripping, lifting, or twisting (like turning a door handle or opening a jar)
Stiffness or weakness in the forearm

How physio at Active Balance can help:

Our physios use a combination of hands-on treatment, education, and exercise therapy to get you back to doing what you love without pain holding you back.

Here’s how we approach tennis elbow:

Accurate assessment: We take the time to properly assess your elbow, arm, and even your shoulder and neck, since these areas can all contribute to your symptoms.

Hands-on treatment: To help ease pain and improve movement, we use a variety of techniques depending on what suits your body best. This may include:

Manual therapy and gentle joint mobilisation
Myofascial release to reduce tightness in surrounding muscles
Dry needling to target muscle tension and trigger points
Electro dry needling for pain relief and tissue healing support

These treatments can provide short-term relief while we work on the long-term solution through exercise and strength building.

Rehab plan: The most important part of recovery is a graded strengthening program for the forearm and surrounding muscles. We’ll guide you through specific exercises to gradually load the tendon in a safe way so it heals stronger.

Load management advice: We’ll look at the daily activities that may be aggravating your elbow and show you ways to modify them. Simple changes to the way you lift, grip, or position your arm can make a big difference.

Extra support when needed: In some cases, we may use strapping and/or bracing to help speed up recovery, ease symptoms and manage stubborn pain.

How long does recovery take?

Every case is different, but with the right treatment and consistent rehab, many people notice significant improvement in 2-6 weeks. The key is not just reducing pain, but also rebuilding strength so the problem doesn’t keep coming back.

Takeaway

Tennis elbow can be frustrating and painful, but the good news is, with the right approach, it’s very treatable. Our physios are here to help you recover, rebuild strength, and get back to the activities you enjoy.

If elbow pain is slowing you down, book an appointment with our team today and let’s get you moving comfortably again.

Physiotherapy for Headaches: How Physio Can Help You Find Relief

Sat, 27 Sep 2025 01:47:49 GMT

Physiotherapy for Headaches: How Physio Can Help You Find Relief

Headaches are something almost everyone experiences at some point, but for some people, they’re far more than just an occasional annoyance. Persistent or recurring headaches can interfere with work, sleep, exercise, and even your social life. While pain relieving medication can help in the short term, many people are surprised to learn that physiotherapy can play an important role in both treating and preventing headaches.

In this post, we’ll look at common types of headaches, how physiotherapy helps, and what the research says works best.

Common Types of Headaches We See in the Clinic

Not all headaches are the same, and treatment will vary depending on what’s causing your symptoms. Some of the most common types we see include:

Tension-type headaches – Often described as a tight band across the head, linked to muscle tension, stress, or poor posture.
Cervicogenic headaches – Headaches that actually start in the neck or upper spine, often radiating to the temples, forehead, or behind the eyes.
Migraine – More complex, often severe, and sometimes accompanied by nausea, light sensitivity, or visual changes. While physiotherapy can’t “cure” migraines, it can help reduce frequency and severity in some cases.

How Physiotherapy Can Help with Headaches:

When you see one of our physios, you can expect a thorough assessment to determine whether your headache is likely to respond to physio treatment. We’ll discuss your symptoms, daily habits, posture, and lifestyle to understand what may be triggering or worsening your pain.

Hands-On Treatment

Research shows that manual therapy, when targeted appropriately, can be very effective for tension-type and cervicogenic headaches. This may include:

Joint mobilisation or manipulation of the cervical spine (neck) to help reduce stiffness.
Soft tissue techniques such as trigger point release, myofascial release, or massage to ease tension in neck and shoulder muscles.
Dry needling or myofascial cupping to target tight, irritable muscles that may be contributing to pain.

These treatments all aim to relieve pressure and restore normal movement, often providing significant short-term relief.

Rehabilitation and Posture Advice

Hands-on care is only part of the solution. We will also look to provide exercises to strengthen the neck, shoulders, and upper back, which helps to improve posture and reduce strain. Even small daily changes like adjusting your workstation, breaking up screen time, or improving your sleep position can make a big difference over time.

Education and Support

Living with ongoing headaches can be frustrating and emotionally draining. We take the time to listen, explain what’s happening in your body, and help you feel confident in managing your symptoms. Many people find relief simply by understanding their triggers and having a plan to manage flare-ups.

What the Evidence Says:

The research into physiotherapy for headaches is encouraging:

Cervicogenic headaches: Multiple studies support the use of manual therapy and specific exercise for reducing both intensity and frequency. The Journal of Orthopaedic & Sports Physical Therapy reports that cervical mobilisation combined with strengthening exercises is particularly effective.
Tension-type headaches: Evidence suggests that physiotherapy, especially manual therapy and relaxation strategies, helps reduce symptoms. Combining this with lifestyle changes (ergonomics, stress management) gives the best outcomes.
Migraines: While physio doesn’t replace medical management, there’s evidence that manual therapy and posture correction can reduce attack frequency and improve quality of life when used alongside other treatments.

Key Takeaways

Physiotherapy can be very effective for tension-type and cervicogenic headaches, and can support people living with migraines.
Treatment often includes manual therapy, dry needling, trigger point therapy, myofascial cupping, and targeted exercises.
Evidence shows that combining hands-on care with exercise and education provides the best outcomes.
Our physios will work with you not only to relieve symptoms, but to understand your triggers, build resilience, and get you back to living without constant headache worries.

If you’ve been struggling with recurring headaches, don’t just put up with them or rely solely on medication. Book an appointment with one of our physiotherapists — together, we’ll create a treatment plan that helps you move, feel, and live better.

Physiotherapy for Sever’s Disease

Sat, 27 Sep 2025 01:43:52 GMT

Physiotherapy for Sever’s Disease

Sever’s Disease, otherwise know as calcaneal apophysitis, is a common cause of heel pain in growing children, mostly between 8–14 years old. It occurs when the growth plate at the back of the heel becomes inflamed, often due to increased activity in sports like soccer, basketball, or running.

Understanding Sever’s Disease

Symptoms of Sever’s include:

Heel pain that worsens with activity
Tenderness at the back of the heel
Limping or altered gait
Swelling in some cases

It’s important to note that Sever’s Disease is related to growth and activity, and is generally not permanent damage, so is usually fully reversible with appropriate management.

How Our Physios Can Help:

Our physiotherapists can provide a thorough assessment to identify contributing factors such as foot biomechanics, muscle tightness, and training loads. Treatments can include:

Stretching & Strengthening: Calf stretches and foot strengthening to reduce stress on the heel bone
Manual Therapy: Gentle soft tissue release to ease tight muscles in the calves and hamstrings can provide significant relief
Education: Guidance for parents and children on activity modification and footwear when symptoms are flared up
Supportive Taping or Orthotics: When necessary, to offload the heel. Referral on to podiatry may be required for custom orthotics or more complex or stubborn cases.
Gradual Return-to-Sport Programs: Helping to ensure safe progression without flare-ups

Evidence-Based Care

Research supports conservative management with activity modification, stretching, and strengthening as first-line interventions for Sever’s. Physiotherapy has been shown to reduce pain, improve function, and allow children to continue participating in sport safely.

Clinic Approach

We understand how frustrating it can be to have to reduce or alter training loads in young athletes. We combine clinical expertise with empathy, working with both children and parents to help manage expectations, support recovery, and provide reassurance that recovery is achievable.

Takeaway

With early physiotherapy intervention, Sever’s Disease resolves in most cases, allowing children to remain active while preventing long-term issues.

Physiotherapy for Whiplash

Sat, 27 Sep 2025 01:40:10 GMT

Physiotherapy for Whiplash

What is Whiplash?

Whiplash is an injury to the neck caused by a sudden back-and-forth motion of the neck, most commonly occurring during car accidents or sports collisions. Symptoms can range from neck stiffness and headaches to shoulder pain and dizziness.

Understanding Whiplash

Whiplash affects multiple tissues of the neck, including muscles, ligaments, and joints. Common signs & symptoms include:

Neck pain and stiffness
Headaches originating from the base of the skull
Reduced range of motion
Shoulder, upper back, or arm pain
Occasional dizziness or visual disturbances
The emotional impact of whiplash is also often overlooked. Anxiety, frustration, and sleep disturbances can prolong recovery if not addressed alongside physical treatment.

How Our Physios Can Help

Physiotherapy for whiplash aims to combine symptom relief with active rehabilitation. Treatment strategies include:

Manual Therapy: Gentle joint mobilisations and soft tissue release to help improve mobility and reduce stiffness
Dry Needling & Trigger Point Therapy: Targeting overactive muscles to help ease tension
Myofascial Cupping & Release: Promoting blood flow & allowing delivery of oxygen & nutrients to tight & tender muscles
Electrotherapy: electro dry needling can be used to down regulate the nervous system and reduce pain
Rehabilitation & targeted strengthening: Tailored exercises to help improve posture, strengthen supporting muscles, and restore range of motion

Evidence-Based Care

Cochrane reviews support early, active management of whiplash over immobilisation like neck braces. Exercise therapy improves pain and function, and combining hands-on care with active rehab optimises recovery.

Takeaway

Early physiotherapy intervention for whiplash can help reduce pain, restore mobility, and prevent chronic complications, helping you return to normal life safely.

Got any questions or want to find out more? Feel free to get in touch with out friendly team ��

Physiotherapy for Neck Pain & Tension

Sat, 27 Sep 2025 01:35:40 GMT

Physiotherapy for Neck Pain & Tension

Neck pain and muscle tension rate among the most common reasons people visit a physiotherapist. Whether it’s caused by prolonged sitting, poor posture, stress, or injury, neck discomfort can significantly impact your daily life, affecting work, sleep, and even your mood.

Understanding Neck Pain

Neck pain can come from from muscles, joints, nerves, or discs in the cervical spine.

Common causes include:

Prolonged sitting, computer or phone use
Muscle strain from overuse or sudden movements
Stress-related muscle tension (ever feel like you shoulders are sitting up by your ears?)
Degenerative changes in the cervical spine such as in the disc or joints

Symptoms often include stiffness, aching, reduced range of motion, headaches, and sometimes tingling or numbness in the arms.

How Our Physios Can Help:

When you visit our clinic, your physiotherapists will perform a thorough assessment aiming to identify the root cause of your pain. We focus not just on relieving symptoms but also on improving long-term function. Treatments may include a combination of the following:

Manual Therapy: Gentle joint mobilisations and soft tissue release to help improve mobility and reduce stiffness
Dry Needling & Trigger Point Therapy: Targeting overactive muscles to help ease tension
Myofascial Cupping & Release: Promoting blood flow & allowing delivery of oxygen & nutrients to tight & tender muscles
Electrotherapy: electro dry needling can be used to down regulate the nervous system and reduce pain
Rehabilitation & targeted strengthening: Tailored exercises to help improve posture, strengthen supporting muscles, and restore range of motion
Education & Lifestyle Advice: May include ergonomic guidance and strategies to prevent recurrence

Evidence-Based Care

Research consistently supports a combination of manual therapy and exercise for neck pain. A 2016 Cochrane Review found that multimodal physiotherapy approaches—combining hands-on therapy, exercise, and patient education—provide the best outcomes in reducing pain and improving function.

Clinic Approach

Our clinic philosophy prioritises holistic care. We combine thorough assessment, hands-on treatment, education, as well as emotional support. Neck pain can be frustrating and anxiety-inducing, we partner with you on your recovery journey, offering guidance, encouragement, and tailored treatment to help you regain comfort and confidence in movement.

Takeaway

Neck pain doesn’t have to control your life. With early and personalised physiotherapy, you can experience relief from pain, improved mobility, and strategies to prevent future episodes, allowing you to return to your daily activities with confidence.

Have questions, feel free to get in touch with our friendly team ��

Anterior Hip Pain in Runners

Wed, 03 Sep 2025 04:59:42 GMT

Is Your Hip Flexor Really the Problem? A Closer Look at Anterior Hip Pain in Runners

If you’re a runner dealing with pain at the front of your hip, you may have assumed it’s a strained or overused hip flexor. After all, that’s the go-to explanation, right? Not so fast. While the hip flexors are often blamed, true hip flexor tendinopathy or strain is less common than you might think - especially if your pain shows up during specific parts of your run.

Let’s take a quick look at the biomechanics of running. During the stance phase - when your foot is in contact with the ground - the hip flexors are not highly active. Instead, they’re most engaged during the early swing phase, when your leg is moving forward and off the ground. So if your pain is triggered during foot strike or while loading the leg, it’s unlikely your hip flexors are the root cause. However, we also need to look at the type of running you are doing. If you are a sprinter, this may be the case. But, in the general population and recreational athletes, we see endurance runners. Where the activity of the hip flexors is significantly reduced compared to sprinters.

This raises the question: What else could be causing that anterior hip pain?

One common culprit in endurance runners is bone stress injury, such as a femoral neck stress reaction or stress fracture. These injuries can irritate or inflame nearby tissues, including the hip flexor tendon, which might explain why you feel pain in that area - even if the tendon isn’t the source of the issue. In other words, your hip flexor might be hurting, but that doesn’t mean it’s injured.

Other possible causes of anterior hip pain include:

• Labral pathology

• Femoroacetabular impingement (FAI)

• Iliopsoas bursitis

• Referred pain from the lower back or pelvis

If your pain worsens with impact, persists after runs, or doesn’t improve within a day or two, it’s worth seeking evaluation. A Physiotherapist can assess movement patterns, strength imbalances, and structural contributors that may be driving your symptoms to help determine the best treatment forward.

In short: Don’t be too quick to blame the hip flexors. Anterior hip pain in runners is often more complex and deserves a deeper look to ensure proper treatment.

Struggling with hip and don't know where to start? Book an assessment with one of our physios today!

Understanding Shin Splints: Causes, Types, and Treatments

Wed, 27 Aug 2025 07:23:07 GMT

Understanding Shin Splints: Causes, Types, and Treatments

If you’ve ever started a new training program or increased your running distance, you might have felt a dull ache or sharp pain along the front of your shin. This is commonly referred to as shin splints.

But, did you know that shin splints aren’t actually one single condition? The term shin splints is more of an umbrella phrase used to describe pain in the shin area from a variety of causes. Let’s break it down.

Why Do Shin Splints Occur?

Shin splints usually develop from overuse or overload of the muscles, tendons, and bones in the lower leg. Contributing factors can include:

• Sudden increase in training load (more running, higher intensity, or harder surfaces)

• Poor footwear that doesn’t provide adequate support

• Biomechanical issues, such as flat feet, high arches, or weak hip/core muscles

• Repetitive impact activities like running, jumping, or dancing

• Training surfaces like hard concrete, uneven ground, or too much treadmill running can increase stress

• Insufficient recovery between sessions

In simple terms, shin splints happen when your body isn’t keeping up with the demands being placed on it.

Front vs Inside Shin Pain

Not all shin splints feel the same — where your pain is located can give clues about the underlying cause:

Pain on the Inside of the Shin (Medial Shin)

• Most often Medial Tibial Stress Syndrome (MTSS)

• Feels like a dull ache or soreness along the inner edge of the shin bone

• Caused by irritation where muscles attach to the tibia

• Common in runners and people who suddenly increase training load

Pain on the Front of the Shin (Anterior Shin)

This can come from a few different causes:

• Tibialis anterior overload/tendinopathy, e.i. pain along the outer front of the shin, worse when lifting the foot (e.g., during running or uphill walking).

• Stress reaction or stress fracture → sharp, pinpoint pain on the front of the shin bone that worsens with impact and may linger at rest.

• Chronic Exertional Compartment Syndrome (CECS) → cramping, tightness, or pressure at the front of the shin during exercise, easing with rest. Sometimes accompanied by numbness or weakness in the foot.

In short: inside shin pain = usually muscle overload (MTSS), front shin pain = can be muscle, bone, or compartment-related.

The Different Types of Shin Splints

“Shin splints” isn’t a diagnosis on its own. It’s a general term that can include several different conditions:

Medial Tibial Stress Syndrome (MTSS)

The most common type of shin splints. Pain is felt along the inside edge of the shinbone (tibia) and is usually caused by irritation of the muscles and tissues that attach there.

Stress Reactions and Stress Fractures

If overload continues, the shin bone itself can develop tiny cracks called stress fractures. Pain is usually sharp, more localised, and worsens with impact.

Chronic Exertional Compartment Syndrome (CECS)

A less common condition where muscle swelling during exercise is restricted by tight surrounding tissue, causing cramping, pain, or tightness that eases with rest

Other Causes:

Tendinopathies (e.g. tibialis anterior tendinopathy)
Nerve irritation
Vascular issues (rare)

Because there are so many possible causes, a professional assessment is needed.

Treatment and Management of Shin Splints

The right treatment depends on the cause, but general approaches include:

Short-Term Relief

• Relative rest: Swap running/jumping for cycling, swimming, or other low-impact options.

• Manual therapies: treatments like massage, dry needling, cupping, and joint mobilisation can help ease tight muscles, improve blood flow, and reduce pain.

• Footwear check: Supportive, activity-appropriate shoes are key.

• Surface change: e.g. move from running on concrete to grass to reduce impact.

Rehabilitation and Prevention

• Strength training: Focus on calves, shins, hips, and trunk for better load tolerance.

• Mobility work: Work to improve ankle mobility & flexibility of the muscles around the ankles.

• Load management: Gradually increase running distance and intensity (no more than ~10% per week).

• Surface check: Where possible, run on softer, varied surfaces like grass or trails rather than always on hard concrete.

• Training variety: Mix impact and non-impact workouts to reduce repetitive stress.

When to Worry About Stress Fractures

While many cases of shin splints settle with rest and rehab, stress fractures require more caution. You should seek assessment if you notice:

• Sharp, pinpoint pain in one spot on the shin

• Pain that worsens the more you exercise

• Pain that lingers at rest or at night

• Swelling or tenderness over the bone

Stress fractures usually need a longer period of rest, medical imaging, and a carefully guided return to sport.

Final Thoughts

Shin splints are very common, especially in runners and athletes, but they’re not always straightforward. Because shin pain can stem from issues like MTSS, stress fractures, or compartment syndrome, getting a clear diagnosis is key.

The good news is, with the right combination of rest, manual therapies, strength training, load management, and recovery strategies, most people make a full return to activity.

If you’ve been struggling with shin pain, or you’re worried about the possibility of a stress fracture, book an assessment with your physiotherapist. The sooner we can get to the root of the problem, the quicker you can get back to pain-free movement.

Runners' Knee

talt@activebalancephysio.com.au (Talia Alt) — Wed, 11 Jun 2025 09:26:13 GMT

Dealing with Knee Pain? Let’s Talk About Patellofemoral Pain Syndrome

Hey everyone,

This time of year, in the middle of winter sports and running events, we often see a surge of knee-related issues walking (and sometimes hobbling) into the clinic.

One of the most common conditions we treat is patellofemoral pain syndrome (PFPS) or “Runner’s Knee”. So, let’s take a moment to dive into what it is, why it happens, and how we can help you manage it.

What Is Patellofemoral Pain Syndrome?

PFPS is a broad term used to describe pain at the front of the knee, typically felt under or around the kneecap. It is particularly common in active individuals, especially those who frequently run, jump, or squat. Due to its prevalence among runners, it is often referred to as runner’s knee.

Activities involving repeated knee movement, as well as prolonged immobility, can aggravate the discomfort. Those with PFPS may experience sensations such as clicking, grinding, or rubbing around the kneecap, and the pain can sometimes be triggered by applying pressure to the area.

If any of this sounds familiar, keep reading!

What Causes PFPS?

PFPS can be caused by trauma to the front of the knee, but there’s usually not a single cause. Instead, PFPS tends to result from a combination of factors, such as:

• Muscular imbalances (e.g. weakness or tightness)

• Restricted joint mobility

• Repetitive or excessive loading through the knee

• Anatomical factors

We also look beyond the knee as issues at the hip and ankle can significantly contribute to PFPS symptoms. For example, reduced ankle dorsiflexion can shift forces abnormally through the knee, increasing stress on the body and altering movement patterns; hence ultimately resulting in PFPS.

How We Assess It at Active Balance Physio & Wellness

At our clinic, we take a holistic approach to evaluating and treating PFPS. Our assessments go beyond just the knee—we look at strength, flexibility, joint mobility, and overall movement patterns throughout the entire lower limb.

We combine standard physiotherapy assessment techniques with advanced technology when appropriate, such as VALD Force Decks and Dynamometers.

Keep an eye out for upcoming posts where we’ll dive deeper into how the Vald Force Decks work!

This thorough evaluation helps us accurately identify conditions like patellofemoral pain syndrome (PFPS) and tailor an effective treatment plan.

How We Treat Patellofemoral Pain

Treatment is always tailored to the individual, but typically includes:

1. Load Management

We help you reduce aggravating movements temporarily while staying active in a way that supports recovery.

Taping techniques, such as McConnell taping , can also help offload the patellofemoral joint (joint underneath the kneecap) and ease symptoms.

2. Strengthening & Mobility Work

You’ll learn self-management techniques, including:

• Foam rolling • Targeted mobility exercises

• Personalised strengthening program designed to improve muscular balance and enhance joint control

3. Manual Therapy

This may include massage, dry needling, and/or joint mobilisations to ease pain and improve your movement quality; setting the stage for effective exercise and return to activity.

Experiencing These Symptoms?

If you think that you’re experiencing PSFS, you don’t have to keep pushing through the pain. Book an appointment with us at Active Balance Physio & Wellness.

We’re here to help you move better, feel better, and get back to doing what you love.

Feel free to contact us via our website, email, or phone number, 0450877731.

Post treatment soreness

Wed, 26 Mar 2025 07:41:56 GMT

Is it normal to be sore after Myotherapy Treatment?

Is it normal to be sore after Myotherapy Treatment

During and immediately after treatment

During the initial 15-30 minutes of myotherapy treatment, pain inhibition and movement facilitation will occur. In the later stages of treatment (greater than or equal to 15-30 minutes), analgesia with inhibition of autonomic and motor functions will occur. The result will be sympathoinhibition and muscular relaxation. Vasodilatation in the injured muscle tissue will also occur, promoting the normal healing processes. The resulting response after treatment are varying degrees of fatigue, disorientation, lethargy and relaxation. Often patients will state that they feel "high" post treatment. There is also a cutaneous reddening of the skin and a sudomotor reaction which creates an increase in perspiration over the entire body.

12 Hours Post Treatment

The immediate post-myotherapy responses subside after a few hours. Roughly 12 - 72 post treatment, the patient will feel muscular aching which feels similar to delayed onset muscle soreness. The intensity of the muscle soreness varies depending upon the chronicity of the condition. The more chronic the pathology, the more intense the muscle soreness and the longer it lasts. Clinically it is not unusual for patients to report a return of the original injury acute symptoms, i.e., return of arm or leg pain or paresthesia that has been absent.

Management

With continued treatment, the post-myotherapy local soreness lessens with a concomitant drop in pain complaint and an increase in pain-free function. With treatment once every 10-14 days (needed to allow the body to go through the acute healing processes), the superficial muscle hardening decreases, allowing treatment of the deeper muscle hardening which clinically appears to be the chief cause of pain. On many occasions, a patient's symptoms including paresthesia and referred pain is reproduced when the pathological muscle hardening is located. A stretching program is initiated to facilitate a continued increase in circulation and to promote lengthening of shortened muscles and related soft tissues. It is important to note that the techniques should stretch as much of the anatomical muscular chain as possible. Stretching individual muscles does not appear to be as effective.

Once the muscles are able to shorten and lengthen without stimulating the nociceptors, the patient will have less pain when functioning or performing therapeutic exercises. At this point, a comprehensive reconditioning program can be initiated to deal with the usual physical deconditioning that affects the chronic pain patient. Continued myotherapy visits of increasing intervals between treatments as the muscle hardening decreases is recommended to completely treat the individual and restore function.

Osteoporosis & strength training

Wed, 26 Mar 2025 07:39:42 GMT

Is high-intensity impact and resistance training safe for osteoporosis?

Osteoporosis makes bones weak and prone to fractures, leading many to believe that gentle, low-impact exercises are the only safe option. Yet, recent studies, such as the notable LIFTMOR research, challenge this assumption, suggesting that high-intensity impact and resistance training could be not just safe but beneficial for individuals with this condition.

The main concern with high-intensity exercise for those with osteoporosis has been the heightened risk of fractures. But bones adapt and strengthen in response to stress. The LIFTMOR study, conducted with postmenopausal women with low bone mass, demonstrated that with appropriate supervision, high-intensity training can significantly improve bone density and reduce the risk of injury.

The LIFTMOR research provided evidence that high-intensity progressive resistance training (HiPRT), paired with impact loading, improved bone density and functional performance in a safe manner. This finding indicates that high-intensity training, under careful guidance, can be a potent intervention for osteoporosis.

Professional supervision is key to safely introducing high-intensity exercises. Exercise physiologists are trained to design individualized exercise plans, considering the extent of bone density reduction and overall health.

A safe introduction to high-intensity impact and resistance training involves thorough assessments—understanding your health and bone density is essential for customizing your exercise program. Gradually increasing exercise intensity allows the body to build strength and adapt safely. Correct exercise form is crucial to reduce injury risk and ensure the effectiveness of the exercise.

Regular reviews of your exercise response facilitate timely adjustments to the program.

Guided and informed by health professionals, high-intensity impact and resistance training can be integrated into an osteoporosis management plan. The LIFTMOR study’s insights provide a new perspective on how exercise can be used to manage and potentially improve bone health and function.

Iliotibial Band Syndrome

Wed, 26 Mar 2025 07:29:06 GMT

Treatment and management of ITB syndrome

What is it?

Iliotibial band syndrome is where a tendon called the iliotibial band gets irritated or swollen from rubbing against your hip or knee bones. The tendon is on the outside of your leg, and it goes from the top of your pelvic bone down to your knee. It rubs against your bones when it gets too tense/overworked. It then can create knee pain on the outside of your knee.

In clinic we have seen this issue commonly in longer distance runners, but can also occur in other sports such as:

Basketball players.
Cyclists.
Hockey players.
Runners.
Skiers.
Soccer players

What does it feel like?

Symptoms may include:

Sharp pain on the outside of your knee
A dull ache after activity
Clicking or snapping on your hip or knee
Warmth and redness on the outside of your knee
Hip pain

What causes it?

Common causes of ITB syndrome include:

Excessive foot pronation - where your foot rolls in too much during your walking / running cycle creating over stretching of the ITB.
Hip abductor weakness - weakness in your glute muscles can allow your knee to collapse in slightly which puts more pressure on the ITB.
Increasing speed too quickly during running
Running downhill or undulated surfaces
Having worn out running shoes

How can I reduce my risk of developing ITB syndrome

Avoid running up or down a hill or any slanted surface.
Make sure you have the right technique no matter what activity you do.
Shift training intensity gradually. Slowly speed up when you’re bicycling instead of suddenly switching from slow to fast (or fast to slow).
Slowly warm up and slowly cool down.
Wear supportive shoes

Treatment and management of ITB syndrome

The treatment of ITBS is usually non-operative, and physiotherapy should be considered the first and best line of treatment.
Typically completely avoiding aggravating activity (running or cycling) for 3-6 weeks while building up the strength other the hip and knee muscles during this time.
Myofascial treatment can be effective in reducing the pain experience in acute phase, when pain and inflammation in the insertion is felt. The trigger points in Biceps femoris, vastus lateralis, gluteus maximus, and tensor fascia latae muscles will be addressed by a myofascial treatment.
Exercises to strengthen the abductor muscles and stabilise the hip can be helpful if clinically indicated.

ITB syndrome can be a challenging one to get on top of, however if you think you’re suffering and not sure where to go from here, reach out to the clinic and we can give you some assistance !

Chronic Ankle Instability

Sun, 23 Feb 2025 04:13:37 GMT

Chronic Ankle Instability

An ankle sprain is a common athletic injury and about 20% of acute ankle sprain patients develop chronic ankle instability. Following an acute ankle sprain, deficits in postural control, proprioception, muscle reaction time and strength typically occur, and when these deficits aren’t addressed, this can lead to chronic ankle instability (CAI).

Typically if you are unable to complete jumping and landing tasks within 2 weeks of a first time ankle sprain and have lower postural control, you are more at risk of developing a CAI outcome.

Chronic ankle instability includes a “loose” ankle (lots of motion occurring at the ankle), and feelings of instability with reduced calf strength and proprioception.

How do I know if I have chronic ankle instability?

Typically a client will have a history of ankle sprains, report not much rehabilitation after ankle sprain occurring, a dependence on bracing when playing sports, and typically take other precautions against weight bearing, strenuous activities and walking on uneven surfaces.

Other symptoms might include ankle stiffness or aching, especially after activities that require a lot of load through the ankle.

What do we typically see with chronic ankle instability?

Clients will typically have calf strength deficits, possibly poor hip control, reduced balance - both static and dynamic, and reduced ability to hop.

What can I do about it or what does conservative management look like?

Chronic ankle instability deficits might look different for different people but typically we will:

Start off with some balance work
Begin strengthening through the calf and hip and progressively load this.
We might also brace or tape a client if they have to return to high risk activity (such as jumping and change of direction sports) initially while we build their strength back up.
We will then begin some plyo and jumping work to start working on their shock absorption and building some stability.

Have any questions about chronic ankle instability, or think this might be you? Give us a call and one of our physiotherapists will be happy to assist.

The Role of Manual Therapies in Preventing Overtraining at Active Balance

Mon, 17 Feb 2025 01:24:27 GMT

The Role of Manual Therapies in Preventing Overtraining at Active Balance

Here at Active Balance, we understand that the pursuit of fitness and peak performance can sometimes lead to the dark side of training: overtraining . While pushing one's limits is part of the journey to better health, overtraining can lead to decreased performance, increased injury risk, and a host of other physical and mental health issues. This is where manual therapies, including physiotherapy, remedial massage, and myotherapy, become invaluable tools in your fitness regimen.

Let's delve into how these therapies can help prevent overtraining.

Understanding Overtraining:

Overtraining syndrome occurs when the body does not have enough time to recover from the stress of training, leading to:

- Persistent fatigue

- Decreased performance despite increased effort

- Increased susceptibility to injuries

- Mood disturbances

- Sleep disturbances

How Manual Therapies Help:

1. Physiotherapy:

- Recovery Enhancement: Physiotherapists at Active Balance assess and design recovery protocols that include specific exercises, stretches, and mobilisation techniques that aid in quicker recovery between sessions, reducing the chance of overtraining.

- Injury Prevention: By addressing biomechanical issues and muscle imbalances, physiotherapy helps prevent injuries that might occur due to the repetitive stress of training.

- Education: Our physiotherapists educate on the importance of rest, recovery, and balanced training, helping athletes understand their body's signals for overtraining.

2. Remedial Massage:

- Muscle Recovery: Remedial massage at Active Balance targets muscle tissue, improving blood flow, reducing muscle tension, and breaking down scar tissue or adhesions that can form from overuse.

- Stress Reduction: Physical stress from overtraining can be compounded by psychological stress. Massage therapy helps in reducing cortisol levels, promoting relaxation and mental recovery.

- Pain Management: By managing pain and soreness, remedial massage can prevent the cycle where pain leads to compensatory movements or overcompensation in other muscle groups, which can lead to further issues.

3. Myotherapy:

- Trigger Point Therapy: Myotherapists at Active Balance specialise in finding and treating trigger points, which are often the result of repetitive strain and can lead to pain and decreased performance if not addressed.

- Nerve Mobilisation: Overtraining can cause nerve irritation or entrapment. Myotherapy techniques can help mobilize nerves, reducing symptoms like numbness, tingling, or pain that can halt training.

- Muscle Function: By improving muscle function through focused manual therapy, myotherapists help in maintaining muscle balance, which is crucial in preventing the compensatory patterns that lead to overtraining injuries.

Integrating Manual Therapies into Your Routine:

- Regular Sessions: Schedule regular sessions with our therapists at Active Balance to keep your body in check, especially during periods of intensified training.

- Post-Event Recovery: After competitions or intense training blocks, consider manual therapy as part of your recovery strategy to return to normal training without the risk of overtraining.

- Listening to Your Body: Manual therapy sessions provide an opportunity to discuss symptoms of overtraining, allowing for adjustments in your training plan.

- Combining Therapies: Often, a combination of physiotherapy, remedial massage, and myotherapy can be more effective than any single therapy in managing and preventing overtraining.

Conclusion:

At Active Balance, we're committed to not just treating injuries but preventing them. Manual therapies play a critical role in this preventative approach by ensuring your body is ready for the demands of your training, both physically and mentally. By incorporating these therapies into your training regime, you're not only investing in recovery but also in the sustainability of your training, leading to better performance and longevity in your sport or fitness activity.

Book an appointment with us to explore how we can tailor a manual therapy plan to keep you balanced, preventing the pitfalls of overtraining. Remember, the goal is not just to train harder but to train smarter.

Sprain Vs Strain - what's the difference

Wed, 12 Feb 2025 08:03:46 GMT

Strain vs Sprain: Understanding the Differences

They sound similar, but what's the difference between a sprain and strain?

Strain vs Sprain: Understanding the Differences

We hear the words sprain and strain quite often when it comes to injuries. Whilst they sound similar, they refer to two different tissue types that are damaged resulting in changes in the recovery period and treatment. Here, we will explain the differences between each injury, their symptoms, and how physiotherapy can aid in the recovery process.

What is a Strain?

A strain refers to an injury that occurs to a muscle or tendon (the tissue connecting in the muscle to bone) when it is stretched or torn. Generally, this can occur when the muscle is stretched too far quickly, or under excessive load. For example, when going to sprint, kicking, and heavy lifting.

Symptoms of a strain:

• Pain in the affected muscle or tendon

• Potentially swelling and bruising around the injury site

• Limited range of motion

• Muscle weakness

• Muscle spasms

Strains can be graded to demonstrate the severity of the injury and can aid in the understanding of healing time frames.

Grade l: small number of muscle fibers affected, localised pain, but no loss of strength

Grade ll: significant number of muscle fibers with associated pain and swelling. Activation of the muscle reproduces pain, strength and range of motion is limited.

Grade lll: complete tear of the muscle.

A number of factors can be looked at to prevent strains - head over to our injury prevention tip and tricks blog to read more.

What is a Sprain?

A sprain refers to an injury that occurs to a ligament (the connective tissue stabilising bones together). A sprain to a ligament generally occurs when a joint is forced beyond its normal range of motion. For example, ‘rolling’ your ankle, landing awkwardly from a jump, or an excessive twisting motion potentially increased by another person (i.e in sport).

Symptoms of a Sprain:

• Pain around the affected joint

• Swelling and bruising around the joint

• Limited mobility and difficulty moving the joint / instability in the joint

• In more severe cases, feeling of “giving way”

Sprains too can be graded to understand the severity of the injury, aiding in the understanding of healing periods.

Grade l: stretch of a few fibers of the ligament

Grade ll: considerable proportion of fibers involved resulting, in slight laxity of the joint

Grade lll: complete tear of the ligament.

How Physiotherapy Can Help

In the acute stages of a strain or sprain a physiotherapist can aid you understand which injury it is that you have and apply the P.R.I.C.E principals to reduce swelling and pain. Following from this physiotherapists can conduct a number of tests to understand your grade of injury, capabilities, and limitations to aid in your restoration of mobility, strength, and stability. This can be through stretching, strengthening, joint mobilisations, balance and coordination exercises, manual therapy, and much more.

Feel free to contact us if you have any questions or feel like an appointment with a physiotherapist would suit you.

Understanding Corticosteroid Injections: Benefit vs Risk

Corticosteroid injections have become a common treatment option for a variety of musculoskeletal conditions, particularly for those experiencing pain and inflammation. However, it is important to understand how these injections work, their benefits, risks, and how they can fit into a broader holistic rehabilitation strategy.

What Are Corticosteroids?

Corticosteroids are synthetic drugs that closely resemble cortisol, a hormone produced by the adrenal glands. With the synthetic form, it attempts to mimic the effects of the cortisol our body produces such as, reducing inflammation, suppressing the immune response, and alleviating pain.

Injections are often used to target specific areas of the body, such as joints, bursae, or tendons.

Indications for Corticosteroid Injections

Corticosteroid injections can be used for various conditions, including:

• Arthritis: Osteoarthritis and rheumatoid arthritis often lead to significant joint pain and stiffness.

• Tendinopathies: persistent tendinopathies where inflammation may be present, e.g lateral elbow tendinopathy, aka tennis elbow

• Bursitis: Inflammation of the bursae, small fluid-filled sacs that cushion bones, muscles, and tendons.

• Other inflammatory conditions: Conditions like carpal tunnel syndrome or certain skin disorders can also be treated with corticosteroids.

The Benefits of Corticosteroid Injections

One of the primary advantages of corticosteroid injections is their ability to provide rapid relief from inflammation and pain. Patients often experience significant improvement within a few days, allowing them to engage more actively in rehabilitation exercises and daily activities.

Additionally, corticosteroid injections can be combined with physiotherapy to enhance recovery. By alleviating pain, these injections can provide a window of opportunity for patients to more readily participate in their rehabilitation program, ultimately leading to better long-term outcomes.

Risks and Considerations

While corticosteroid injections can be effective, there are several risks and considerations to keep in mind:

• Side Effects: Possible side effects include temporary pain at the injection site, bruising, and in some cases, infection. Long-term use can lead to systemic effects such as osteoporosis and adrenal suppression.

• Potentially short-term relief: The length of time that it provides pain relief can vary significantly between clients. It is common for people not to feel any effect after the injection whilst others may have a positive effect for months.

• Limitations on Frequency: To avoid complications, corticosteroid injections are typically limited to a certain number per year (often three to four). Overuse can lead to joint damage or other adverse effects due to high steroid use.

• Not a Cure: It's essential to understand that corticosteroid injections are not a cure for the underlying condition. They provide symptomatic relief but do not address the root cause of pain or inflammation.

Integrating Corticosteroid Injections into Rehabilitation

As a physiotherapist, these are the steps that we could follow to help guide you if you should get an injection and the steps if you choose to get one.

1. Assessment: a thorough assessment helps determine the appropriateness of corticosteroid injections. We evaluate the patient’s condition, pain levels, and functional limitations. We will try a period of time with treatment to see if we can get any changes without the injection prior.

2. Post-Injection Rehabilitation: After the injection, a tailored rehabilitation program is essential. This program may include manual therapy, strengthening exercises, and modalities to improve function and reduce pain.

3. Education: Patients are educated on the purpose and potential side effects of the injections, as well as the importance of active participation in their rehabilitation.

4. Monitoring Progress: follow-ups to help track the effectiveness of the injections and the rehabilitation program. Adjustments can be made as needed to optimize recovery.

To opt for it or not to?

Ultimately, that will be based on you and your conversations and directions provided by medical and allied health clinicians. Corticosteroid injections can be a valuable tool in managing pain and inflammation in musculoskeletal conditions especially for conditions which seem to be persisting. Again to provide clients with a window to strengthen the muscles and surrounding tissues to allow for long-term relief. However, it is important to understand the variations of success people receive from them and the potential side-effects.

If you are suffering from an injury or niggle which is not going away and are querying whether a corticosteroid injection is what you need, contact one of our physiotherapists and we will be more than happy to help guide you.

Injury Prevention Tips & Tricks

Wed, 04 Sep 2024 07:12:22 GMT

What is the best form of injury prevention?

Physical activity and sport is an integral part of numerous people’s lives and many have suffered an injury which has set them back in their function and/or their ability to play and participate in daily activities.

So how do we best equip ourselves to minimise our chance of injury? Ideally we would look at why the injuries are occurring, however to spare you reading an essay we will define injuries in one of two ways:

Contact injury
Non-contact injury
Contact injury: A direct injury which is caused by an external force e.g. tackling or being struck by an object.
Indirect injury: this can be due to a physical mechanism such as falling. Or can be due to internal factors which can lead to strains or sprains for example.

Here we will focus on strategies to implement to prevent indirect injuries.

Rehabilitation from past injuries

A large indicator of risk of injury is if you have had a particular injury previously. This is highly attributed to the incomplete recovery due to early cessation of rehabilitation exercises. This could be due to pain levels decreasing, however we also need to look at function! We love seeing pain levels reduce, but rehabilitation exercises also have a large role to play in enabling your levels of function and activity return to pre-injury levels. If you stick to them and check in with your physiotherapist your rehabilitation exercises can also be progressed to potentially get you functioning to levels even better than your pre-injury levels. This all depends on your dedication and appropriateness of your exercises.

Seeking input from a physiotherapist will allow you to have many aspects assessed such as, range, strength, control, balance, functional activities and/or more to allow exercises or manual therapy to be tailored to your ability with room to progress along the rehabilitation journey that will also be adapted to your ability with re-assessments of the above mentioned aspects.

Adequate warm up

Preparing your body prior to your activity increases blood flow and oxygen, increases your range of motion and flexibility, and can improve your performance.

Having trouble as to what you should include in your warm-up? Head over to our static vs dynamic stretching’ blog post, instagram reels, or book in with one of our physiotherapists who can assist you.

Managing load

Sometimes we get excited and increase either the intensity, frequency, and/or weight too quickly when our body, in particular our tendons, are not ready to take that much load. Our bodies take time to adjust to the stresses we put it through. This is where we want to implement the principle of progressive overload. This gives your body the chance to gradually adjust to the stress and slowly build up as necessary.

In your sport you may see this through your pre-season training into your season training to ensure that your body is able to withstand the higher weight or intensity in training/games.

Load management will be a key strategy used by our physiotherapists to reduce pain levels and increase your participation levels.

Strength and functional training

Increasing your strength and your ability to protect your joints is imperative to decrease your risk of injury. This can be training specific muscles that you may have found to have strength deficits or can be overall strength levels to optimise your performance levels.

Functional training can incorporate similar movement patterns that you may complete in your training or sport. Similarly, it can include balance, proprioception, stability, and agility exercises. Many researchers have found a correlation between balance and proprioception levels and ankle sprains.

If you would like some guidance on what this may look like for you feel free to book in with one of our physiotherapists or exercise physiologist who would love to help. Additionally, you can book in for a VALD assessment to get real data on your strength levels and compare it to normative data.

Adequate recovery

Recovery strategies such as sufficient sleep, hydration, and nutrition are imperative. To aid your recovery efforts post training/games and between sessions compression garments such as NormaTec boots or infrared saunas can also be of benefit, with their ability to increase circulation of blood, possibly reducing the onset of muscle soreness

Our recovery room has 2x infrared saunas and 3x NormaTec boots ready for you and your friends! Call us or book online for a casual session or $20 weekly subscription for unlimited access!

What Running Shoes are best??

Thu, 13 Jun 2024 01:02:43 GMT

What running shoes are best?

Whether you're a seasoned marathoner, a weekend jogger, or just starting out on your running journey, an important decision you'll make is selecting the right pair of running shoes. The sheer variety of options can be overwhelming, with each brand boasting its own technology and features. But fear not! In this guide, we'll navigate the maze of running shoe options to help you find the perfect fit for your feet and running style.

Before diving into the world of running shoes, it's essential to understand your feet. Are you flat-footed or do you have high arches? Do you overpronate, supinate, or have a neutral gait? Knowing your foot type and biomechanics will guide you towards shoes that provide the right support and cushioning.

Types of Running Shoes:

There are several types of running shoes designed to cater to different needs and preferences:

1. Cushioned Shoes: Better for runners with high arches or those who prefer a plush feel, cushioned shoes provide ample padding to absorb impact and enhance comfort.

2. Stability Shoes: Designed for runners who overpronate, stability shoes offer additional support to prevent excessive rolling in of the foot.

3. Motion Control Shoes: Suited for severe overpronators, motion control shoes feature firmer support to limit excessive foot movement.

4. Minimalist Shoes: Minimalist shoes promote a more natural running experience by providing minimal cushioning and support. They're best suited for experienced runners with strong foot muscles.

5. Trail Shoes: If you enjoy off-road running, trail shoes offer enhanced traction and durability to tackle rugged terrain.

6. Racing Flats: Lightweight and streamlined, racing flats are designed for speed and performance during races or speed workouts.

Key Features to Consider:

When deciding on running shoes, keep an eye out for the following features:

1. Fit: The most important aspect of a running shoe is how it fits your foot. Ensure there's enough room in the toe box to wiggle your toes, and that the shoe securely hugs your midfoot without feeling too tight.

2. Cushioning: Choose the right level of cushioning based on your preferences and running surface. More cushioning isn't always better; it's about finding the balance between comfort and responsiveness.

3. Support: Look for shoes that offer the right amount of support for your foot type. This might include features like medial posts, arch support, or stability technology.

4. Durability: Consider the durability of the shoe, especially if you're a high-mileage runner. Look for durable materials and reinforced areas in high-wear areas like the outsole and upper.

5. Flexibility: A good running shoe should flex at the forefoot to accommodate the natural movement of your foot during the running gait cycle.

Conclusion:

Finding the perfect pair of running shoes may require some trial and error, but understanding your feet, running style, and the key features of running shoes will help narrow down your options. Remember to prioritise comfort, support, and durability, and don't hesitate to seek advice from knowledgeable staff at specialty running stores. With the right pair of shoes, you'll be well-equipped to hit the road or trail with confidence and comfort. Happy running!

BLOOD FLOW RESTRICTION TRAINING

Mon, 11 Mar 2024 02:07:10 GMT

Blood Flow Restriction Training - Applications for Rehab

Blood Flow Restriction (BFR) Training

BFR has been used in bodybuilding circles for many years for muscle hypertrophy, however, recently we’ve seen it makes its way into the rehab & general strength & conditioning arena.

It involves the use of an inflatable tourniquet, such as an elastic band or cuff, around the top of the arm and/or leg to restrict blood flow during exercise.

The goal of BFR training is to increase strength gains while lifting lighter loads which reduces the overall stress on the limb and avoids muscle breakdown.

While it many applications for healthy sporting populations, in the rehab space, BFR can be very helpful for individuals who cannot, for a range of reasons, perform maximal loading through a limb or body area, or perform training at high loads.

Reasons for this may be:

• Post surgery (such as ACL reconstruction)

• Injury & reduced weight bearing ability

• Inability to increase intraocular pressure due to eye injury

• During relative rest periods to deload joints & tendons

While it should not always replace traditional strength training, BFR can be use as an effective supplement for short periods or as a part of a balance training program.

How does it work?

“Under normal conditions, the metabolites produced in your muscles during hard exercise serve as cellular signals that trigger adaptations in your body – bigger muscles after resistance training, for example. With blood flow restriction, your muscles are forced to stew for longer in these metabolites, triggering bigger adaptations.” – Dr Ed Le Cara

Blood flow restriction training works by:

• Blocking venous return without blocking arterial flow

• Facilitating growth hormone production

• Creating cellular swelling

• Fatigue recruiting more Type 2 fibers

• Metabolites, especially Lactate, accumulating and stimulating muscle growth

Basically, the loads required for muscle hypertrophy when undergoing BFR training are far lower than what’s needed in traditional exercise to stimulate muscle growth and hypertrophy.

To cause muscle growth in traditional exercise, we generally need to be lifting at loads greater than 65% of our 1 rep max. with BFR, we can use loads at about 20-30% of the 1 rep max and still see considerable improvements in muscle size and strength.

The basic science behind BFR training (if you’re interested):

To put it basically, in traditional resistance training and exercise, when we load muscles at a high load or intensity, it causes an inflammatory reaction (which is normal), which then helps to grow the muscles. This is often the cause of delayed onset muscle soreness (DOMS) occurring after working out and can reduce the ability to back up multiple high load workouts or competitions.

By restricting the blood flow around a muscle, it reduces the oxygen delivery to the area. Oxygen is required for development of type 1 (slow twitch) fibres, but not so much for the bigger type 2 (fast twitch) fibres. To recruit these type 2 fibres during traditional exercise, we normally need to exercise at a high intensity, however reducing the oxygen available flips this around and allows us to recruit and build these fibres without

Studies have shown that BFR training creates a large increase in muscle protein synthesis, but without the inflammatory effects of high load training. During BFR, growth hormone secretion can be up to 170% higher than with traditional exercise. This has a protective effect on tendons and muscle collagen fibres, which can also serve us well in helping to prevent injury and improve recovery.

Contraindications

As with any type of training, there are certain individuals who should not participate, or should be closely monitored when doing this type of training.

These include:

• Circulatory issues or clot risk (DVT)

• Heart disease/insufficiency

• Severe, uncontrolled hypertension

• Diabetes

• Sick Cell Anaemia

• Varicose Veins

• Pregnancy

• Less than 12 years of age

• Open would or incision

• Infection

• Cancer

• Lymphoedema

When starting BFR training, it’s important to make sure that the level of occlusion/restriction is right for you, and then you’re doing the correct number of repetitions and sets at the right level of intensity, so professional guidance in getting started with this type of training is highly recommended!

For more information, or to find out if and how BFR training could be useful for you, please feel free to get in touch with us and we can chat further!

KEY DIFFERENCES IN THE BACK SQUAT VS FRONT SQUAT

talt@activebalancephysio.com.au (Talia Alt) — Fri, 05 Jan 2024 01:40:49 GMT

KEY DIFFERENCES IN THE BACK SQUAT VS FRONT SQUAT

Both squats require ankle knee and hip mobility, but front squat demands more ankle mobility and less hip mobility due to the upright torso positioning.

Back Squat

Barbell on the back rack
Sending hips back but also sending knees forward.
Keeping knees driving out

Front Squat

Barbell on front rack
Elbows up - upper arm parallel to the floor and maintained through the whole squat
Knees come forward and hips go back
Important: elbows stay high and torso upright
Ankle mobility is more important in FS than BS to keep torso upright

Main difference: torso more leaned in BS, more upright in front squat

Both squats require ankle knee and hip mobility, but front squat demands more ankle mobility and less hip mobility due to the upright torso positioning.

Therefore, athletes with better ankle mobility may prefer front squat

Athletes with better hip mobility may prefer the back squat.

The front squat also challenges the wrist, elbow, shoulder and upper back mobility more.

Muscle Activation

For the front squat - we tend to push the knees further forward as we squat, taking the quads through a larger range of motion, making it feel more quad dominant.

In a back squat we move through more hip range of motion which may be why we feel it more hip dominant.

The front squat demands upper back strength also to keep an upright position, and thus we see athletes with weaker thoracic strength may drive up with the legs but tip forward with the weight.

Back Squats vs Front Squats

Both squat variations are good to build leg, hip and back strength. There are minor differences between the two, but for most of our basic strength athletes, incorporating both in the program long term helps with overall well-rounded development.

Do I need to be injured to see a physio?

Mon, 04 Dec 2023 00:12:23 GMT

Do I need to be injured to see a physio?

Nope! Many people think the only reason to see a physio is when they have been injured or are in pain. But there’s so much else we can do apart from help manage injuries!

Can I see a physio if I’m not injured or in pain?

Definitely!

There’s actually some great reasons to see a physio when you’re feeling ok and even have a regular check in schedule.

1. Injury prevention: We can assess range of movement, strength, balance and coordination to assess injury risk and put a plan in place to help prevent issues from arising.

2. Sports performance optimisation: Regular check ins and treatments with your physio can help keep problem areas under control and avoid getting as sore and tight. By having someone who knows your baseline measures and your body, we can help keep you on track and be able to notice if changes are needed in terms of training schedule, rehab exercises and treatment plan.

3. Advice and education: we can help guide your training loads, work place set up, rehab/prehab exercises and activities to avoid when needed.

4. Improved healing and recovery if injuries do occur: As much as we’d like to, we can’t 100% prevent injury. Things happen in the sporting arena and in everyday life that are sometime unavoidable, and can cause pain, inflammation and dysfunction. The good news is that if you do regularly check in with your physio and get regular treatments, it can lead to improved injury recovery and reduced time on the side-lines.

5. Reduced falls and related injuries: One of the most common reasons that older adults are admitted to hospital is due to injuries sustained in a fall. We can help older adults who may be at risk of falling by working on strength, balance and general fitness, as well as managing any pain that may be causing in increased risk of falling. Regular sessions with guidance from our physios can help reduce the likelihood of falling in the first place, and if falls do occur, can help reduce the likelihood of serious injury.

In summary

Physiotherapy isn’t just for athletes or injured people. By regularly checking in with your physio, you can reduced the likelihood of injury, improve your healing when injuries do occur, optimise sports performance, and just feel better in general!

At Active Balance, we want to get your feeling great not just now, but in the long term. What that means for you will be different to the next person, as will the frequency and type of treatments that are recommended. Your physio will work with you and take into account your lifestyle, current functional abilities and goals to work out the best treatment plan for you.

Plantar Fasciits

talt@activebalancephysio.com.au (Talia Alt) — Fri, 24 Nov 2023 23:52:11 GMT

Plantar Fasciitis

The plantar fascia is designed to absorb the stress and strain we place on our feet when walking/running and doing other activities such as playing sports.
- Emily Clements, Physiotherapist

Plantar Fasciitis

What is it?

Along the bottom of your foot, connected to your calf via your Achilles is a thick band of tissue, connecting the heel bone to the toes called Plantar Fascia. The plantar fascia is designed to absorb the stress and strain we place on our feet when walking/running and doing other activities such as playing sports.

Plantar fasciitis is the inflammation of this thick band, and in some patients small tears can develop and the pain can be pretty severe.

Common Symptoms

- Stabbing pain in the bottom of the heel/ball of their feet - often reported feels like stepping on a stone.

- Most apparent usually with the first few steps in the morning

- Occasionally arch pain

- Greater pain after (not typically during) exercise or activity

In the early stages, heel pain usually isn’t felt throughout the day and the worst is getting out of bed in the morning and the first 5 minutes of waking.

When the condition is fully developed into chronic plantar fasciitis, the pain and stiffness can often intensify and most people can have difficulty walking within the first 5 minutes of getting out of bed. Typically, it warms up and is not felt too much throughout the day, but can return towards the end of the day after the foot fatigues. People may often reports after

sitting for long periods they feel it with the first couple of steps.

Common risk factors

- An increase in running volume or length that the body wasn’t prepared for

- New activity

- An increase in any type of activity on foot (i.e walking)

- Prolonged periods of standing on hard surfaces (typically nurses, factor workers)

- Improper foot-wear (flat shoes without much support or heels)

- Foot anatomy (high arches or flat feet)

- Having persistent tight calves

- Increased BMI

- Age (common between 40-60 years of age)

What can I do?

● Look at investing in some supportive footwear

● Reducing activity (i.e. shorter runs or walks with 24 hrs rest)

● Foam roll / stretch through the calves

● Strengthen through the calves

● Using an iced water bottle to roll out the bottom of the foot

When to seek help

Pain that persists longer than a week and when attempting to return to activity despite

attempts to reduce the pain should be assessed by a health professional. Often these things

can be multifactorial (a number of contributing factors leading to the onset of plantar fasciitis)

and a health professional can help assess what's contributing and devise a care plan to get

you back to being pain free.

ACL Tears: Surgery vs Conservative Management

talt@activebalancephysio.com.au (Talia Alt) — Wed, 22 Nov 2023 06:53:27 GMT

ACL Tears: Surgery vs Conservative management

- Nedha Butt

The anterior cruciate ligament (ACL) is one of the many structures in the knee joint that aids in the stability of the knee joint throughout movement. Mainly preventing excessive anterior (forward) translation of the tibia (lower leg bone) on the femur (thigh bone), as well as rotational forces.

The ACL is commonly torn in athletes with the mechanism of injury occurring being non-contact with your foot planted and a sudden change in direction or rapid stopping, or contact with a direct below to the side of your knee. You may experience hearing or feeling a “pop” in addition to the sensation of lack of stability or “giving way.”

It is of popular opinion that if an ACL is ruptured the only option is surgery, due to the belief that the ACL cannot heal naturally. However, there has been a big shift with new evidence surfacing concluding that ACL full thickness tears can in fact heal with conservative management, with no adverse effect on return to play*, and improved patient outcomes.

Filbay and colleagues (2022) analysed the data from The Knee Anterior Cruciate Ligament Nonsurgical vs Surgical Treatment (KANON) randomised control trial where participants either had rehabilitation alone or an optional delayed ACL reconstruction (ACLR). All measures were taken at baseline, three and six months, and one, two, and five years.

At the 2-year follow-up, 16 out of 54 (30%) of rehabilitation plus optional delayed ACLR participants displayed evidence of ACL healing on MRI. Compared to MRI showing evidence of ACL healing of 53% of rehabilitation alone participants at the 2 year follow-up and 58% at the 5-year follow-up for the same group.

Better sport/recreational function and knee-related quality of life was reported 2 years after injury by participants with evidence of ACL healing compared with the non-healed, delayed ACLR, and early ACLR groups.

Another reason for the pathway of surgery was due to the theory that an ACLR prevented the development of osteoarthritis (OA), however it is now being suggested that ACLR could increase the risk of OA. A 20 year follow-up study found that there was no difference in knee OA between operative versus nonoperative groups. This study found that the operative group demonstrated greater knee stability however subjective and objective functional outcomes were poorer despite this (Yperen et al. 2018).

It is important to note that in this post we are talking strictly on ACL ruptures alone. Everyone’s experiences and circumstances differ in what additional structures may or may not be implicated and a holistic approach is necessary for you and your allied health team to collectively choose what option may be best for you.

If you would like more information feel free to get in contact with one of our physiotherapists or exercise physiologists. Alternatively, book in for your rehab journey that we would be delighted to be a part of!

*It is important to know that electing to have surgery is not a necessity for return to sport and does not necessarily prevent further knee damage when returning to sport.

References:

Filbay, S, Roemer, F-W, Lohmander, S, Turkiewicz, A, Roos, E-M, Frobell, R & Englund, M, 2022, ‘Evidence of ACL healing on MRI following ACL rupture treated with rehabilitation alone may be associated with better patient-reported outcomes: a secondary analysis from the KANON trial,’ BMJ Journals, vol. 57, no. 2, pp 91-99.

Yperen, D, Reijman, M, Es, E, Bierma-Zeinstra, S & Meuffels, D-E, 2018, ‘Twenty-year follow up study comparing operative versus nonoperative treatment of anterior cruciate ligament ruptures in high-level athletes’, The American Journal of Sports Medicine, vol. 46, no. 5, pp. 1129-1136.

Dequervian’s Tenosynovitis: Symptoms, causes and treatments

Mon, 30 Oct 2023 00:17:03 GMT

Dequervian’s Tenosynovitis: Symptoms, causes and treatments

Anatomy

On the side of your wrist underneath your thumb is two tendons called the abductor pollicis longus (APL) and the extensor pollicis brevis (EBP). They help the thumb to abduct (move away from the wrist/other fingers) and extend (bring the thumb back or up). These tendons are cord like structures which attach the muscles to the bone.

Signs & Symptoms

Pain near the base of the thumb that develops suddenly or over time and gradually gets worse.
Swelling near the base of the thumb
Difficulty moving the thumb and wrist when doing something that involves grasping or pinching/gripping
Pain with turning the wrist
Pain with lifting something with thumbs pointed upwards (i.e. lifting a child)
A “sticking” sensation in the thumb when moving it
Pain that can occasionally radiate up the forearm.
Feeling of weakness in the thumb
Occasionally tingling or pins and needles in the hand

Causes

Dequervian’s Tenosynovitis refers to inflammation to these two tendons. While a direct cause can be unclear, it is strongly associated with overuse of these two muscles. Any activities that lead to chronic overuse of the thumb can lead to the development of this issue

There are several instances where It can often occur, particularly:

In new mum’s or child care workers, picking up babies is common and frequent.
Typing or scrolling phone
hammering /sawing
Gardening
Repetitive grasping

Treatment of Dequervian’s Tenosynovitis

During your physio consult after accurately diagnosing the condition, some treatments we can provide include:

Soft tissue massage through the thumb and forearm. We may occasionally treat from the neck down the arm

Mobilisation of the joints – again working from the neck all the way down

Stretching/strengthening exercises – any weakness or tightness may be addressed by stretching and strengthening exercises

Give activity modification advice – educate you to complete the activities that cause the main concern with simple modifications

Taping/splinting of the forearm, wrist and thumb to decrease pain and improve function of the hand.

At Home treatments

Some things you can do at home to be proactive include:

Ice or heat packs to increase blood flow through the region to aid with recovery and decrease pain
Exercise to help strengthen and stretch weak and tight muscles

Other treatment practices can include splinting, NSAIDs, steroid injection and surgery. We believe that physiotherapy is a less invasive or disabling treatment style than the aforementioned and should be given a try first, and to try these treatments if there is little response to physiotherapy guided treatments.

Conclusion

If you think that you’re suffering from De Quervain’s Tenosynovitis or are suffering from wrist or thumb pain and still aren’t quite sure, give us a call on 0450 877 731 or book online so we can get you in the right direction and move without pain.

SLAP Lesions: Shoulder injuries and how to treat them

Mon, 30 Oct 2023 00:13:44 GMT

SLAP Lesions: Shoulder injuries and how to treat them

What it is SLAP Lesions

Superior labral anterior posterior (SLAP) tears/lesions are injuries that occur in the shoulder. It generally occurs as a result of overuse injury to the shoulder in overhead athletes or traumatic falls in older population and can result in deep shoulder pain and biceps tendonitis.

Anatomy

The shoulder consists of the glenohumeral joint (a.k.a the ball in a socket joint) because the humeral head (ball) articulates with the glenoid cavity (socket). The humeral head is larger than the socket/ glenoid cavity and therefore a capsule called the glenoid labrum attaches to the fossa and provides better stability to the shoulder/glenohumeral joint.

Signs & Symptoms

Sensations of painful clicking and/or popping with shoulder movement
Pain can be intermittent / deep shoulder pain
Loss of range of motion at the shoulder, especially internal rotation
Pain with overhead movements
Loss of rotator cuff muscle strength and endurance
Loss of scapular stabilisers muscle strength and endurance
Inability to lie on the affected side.
In throwing athletes it can result in pain with throwing and no longer being able to throw with the same velocity.

Causes

Common causes of SLAP tears involve

repetitive overhead activities (often in throwing athletes)
Fall on outstretched arm with tensed biceps
Traction on the arm (i.e. pullups or having your arm pulled)
Heavy lifting
Direct trauma

Treatment of SLAP Lesions

After an assessment and diagnosis of your shoulder, the majority of SLAP injuries initial management involve non-operative. This involves some physiotherapy-related treatment which can include

Soft tissue massage – through the shoulder and arm/ neck. Occasionally muscles will become quite tight and grumpy if they are required to overwork and releasing these can reduce some pain.
Activity modification – finding out what activities aggravate your pain and modify/avoid these activities until pain and inflammation reduces and strength is restored to be able to return to the activities.
Stretching and strengthening – strength exercises focusing on shoulder stability and rotator cuff strength are key components of SLAP tear management, and exercises can also address trunk, core and scapular musculature, restoring range of motion and training to improve dynamic joint stability. Stretches which address the posterior cuff of the shoulder also help improve the range of motion.

Other treatments can involve NSAID’s and corticosteroid injections to reduce inflammation initially and work best when done in conjunction with physiotherapy.

Occasionally in certain instances, depending on the injury severity, SLAP tears have difficulty improving with non-operative management and may need to look at operative/surgery.

Things you can try at home

Short term pain relief can include heat or ice packs after activity, or gentle stretching. For most effective treatment, a professional consultation should be conducted so that we can give a tailored approach.

Conclusion

If you are an overhead athlete or suffering from shoulder pain that sounds similar to the above, please don’t hesitate to contact us on 0450 877 731 so that we can provide you with a proper assessment and plan of action in order to get you back on track and pain free.

Whiplash: Understanding the Causes, Symptoms, and Effective Treatments

Sun, 29 Oct 2023 23:49:28 GMT

Whiplash: Understanding the Causes, Symptoms, and Effective Treatments

What is Whiplash?

Whiplash is a neck injury that is caused by a sudden high velocity backwards and forwards movement to the neck. It is typically caused by rear-end car accidents, but can also be from sports accidents, physical abuse or a fall.

Anatomy

Whiplash is typically poorly understood, but usually involves and affects the muscles, discs, nerves and tendons in your neck. The severity and intensity of the affected muscles depends on the type of trauma incident.

Signs & Symptoms

Traumatic onset
Neck pain and stiffness
Worsening of pain with neck movement
Loss of range of motion in the neck
Headaches – most often starting at the base of the skull
Tenderness or pain in the shoulder, upper back or arms
Fatigue
Dizziness

Occasionally:

Blurred vision
Ringing in the ears
Sleep disturbance
Irritability
Difficulty concentrating
Memory problems

Causes

Typically high velocity movements.

Treatment of Whiplash

Most people who have whiplash feel better within a few weeks, and seem to not have lasting effects from the injury, however some people continue to have pain for several months or years after the injury occurred. Early intervention usually involves some soft tissue massage and gentle stretching to relax any affected muscles, and then some neck strengthening exercises to restore normal functioning.

What you can do at home

Early recommendations are rest, pain relief, and some basic neck stretching and strengthening exercises.

Should your symptoms get progressively worse, or are associated with any of the occasional symptoms listed above, it is best to see your local GP for further investigation.

Conclusion

Overall, whiplash is an injury where a wide range of factors come into play regarding symptom intensity and recovery time. It is best to consult your healthcare provider who will take a full assessment in order to give you an educated estimated prognosis.

Cervicogenic Headaches: Causes, Symptoms, and Treatment Options for Neck-Related Head Pain

Sun, 29 Oct 2023 23:46:05 GMT

Cervicogenic Headaches: Causes, Symptoms, and Treatment Options for Neck-Related Head Pain

What are Cervicogenic Headaches?

Cervicogenic headaches are unilateral pain that starts in the neck and is referred from bony structures or soft tissues in the neck. It is basically a headache that is caused from the neck.

It is a common chronic and recurrent headache that usually starts after neck movement or sustained neck postures.

Anatomy

The cervical spine consists of 7 vertebrae C1-C7, the cervical nerves from C1-C8, muscles and ligaments. The upper vertebrae support the skull and the C2 vertebrae allows for head rotation.

Nerves from C1-C3 relay pain signals to the head and the neck. This connection is thought to be the cause for referred pain to the occiput and/or eyes and hence, headaches.

Signs & Symptoms

Limited range of motion in the neck
Headache that occurs with neck movement / postural
Headache on one side of the head
Tenderness at the back of the head/top of the neck
Tightness through upper traps, levator scap, scalenes and suboccipital muscles.

Causes

Most common in people who are 30-45 years old.
Neck trauma, whiplash, strain, chronic spasm of the scalp.
Sustained neck postures such as sedentary work/desk jobs/long bouts of driving
Excessive stress to the neck.

Treatment of Whiplash

Physiotherapy is considered the first line of treatment, with hands on therapy and an exercise regimen considered effective at treating cervicogenic headaches.

Physiotherapy will usually consist of neck manipulation or mobilisation, strength exercises targeted at the deep neck flexors or upper quarter muscles. Other factors that might be addressed is work-related ergonomics or postural assessment.

Other types of treatment can involve epidural steroid injections or nerve blocks, if physiotherapy has been ineffective.

What you can do at home

Self-massage of the occipitals and upper traps.

NSAIDs as per pharmacy directions.

Heat packs / Hot showers

Deep neck flexor strength exercises.

Conclusion

If you, or someone you know suffers from cervicogenic headaches, or neck related headaches, the team at Active Balance Physiotherapy are very effective and well-trained in treating these types of headaches. Contact us to secure your appointment and be on the road to less headaches today.

Infrared Sauna benefits

Sun, 29 Oct 2023 23:44:18 GMT

Infrared Sauna benefits

Infrared saunas have been around for quite some time and are becoming increasingly popular as people become more health-conscious. These saunas use infrared technology to heat the body directly, unlike traditional saunas that heat the air around you. The result is a range of benefits that can improve your overall health and wellbeing. In this blog post, we’ll discuss the top benefits of infrared saunas.

1. Detoxification

Infrared saunas help to detoxify the body by increasing sweat production. Sweating is the body’s natural way of eliminating toxins, and infrared saunas help to speed up this process. In fact, studies have shown that infrared saunas can help to eliminate up to seven times more toxins than traditional saunas.

2. Relaxation

Infrared saunas can also help you relax and reduce stress. The heat from the sauna helps to relax the muscles and increase blood flow, which can help to reduce tension in the body. Additionally, the release of endorphins, the body’s natural “feel-good” chemicals, can help to promote a sense of relaxation and wellbeing.

3. Pain Relief

If you suffer from chronic pain, such as arthritis or fibromyalgia, an infrared sauna may be able to provide some relief. The heat from the sauna can help to reduce inflammation and increase circulation, which can help to reduce pain and stiffness in the body.

4. Improved Cardiovascular Health

Infrared saunas can also have a positive impact on your cardiovascular health. The heat from the sauna helps to increase heart rate, which can help to improve cardiovascular health. Additionally, infrared saunas have been shown to help lower blood pressure and improve circulation, both of which can help to reduce the risk of heart disease.

5. Improved Skin Health

The heat from infrared saunas can also help to improve skin health. Sweating can help to unclog pores and eliminate toxins, which can help to reduce the appearance of acne and other skin conditions. Additionally, the increased blood flow to the skin can help to improve its overall appearance.

6. Weight Loss

If you’re looking to lose weight, an infrared sauna may be able to help. The heat from the sauna can help to increase metabolism and burn calories. Additionally, sweating can help to eliminate toxins from the body, which can help to improve overall health and wellbeing.

7. Improved Immune System Function

Infrared saunas can also help to boost your immune system function. The heat from the sauna helps to increase circulation, which can help to improve the delivery of oxygen and nutrients to the cells. Additionally, the release of toxins from the body can help to reduce the burden on the immune system, allowing it to function more effectively.

In conclusion, infrared saunas offer a range of health benefits that can improve your overall health and wellbeing. From detoxification and relaxation to pain relief and improved cardiovascular health, there are plenty of reasons to consider incorporating an infrared sauna into your wellness routine. If you’re interested in trying an infrared sauna, be sure to speak with your healthcare provider first to determine if it’s right for you.

Strength training for osteoarthritis

Sun, 29 Oct 2023 23:42:27 GMT

Strength training for osteoarthritis

Osteoarthritis is a common form of arthritis that affects millions of people worldwide. It is a degenerative joint disease that causes pain and stiffness in the joints, particularly in the knees, hips, and hands. While there is no cure for osteoarthritis, there are many treatments available that can help manage the symptoms. One such treatment is strength training. In this blog post, we’ll discuss the benefits of strength training for osteoarthritis.

1. Increased Muscle Strength

Strength training involves performing exercises that target specific muscle groups. By doing so, you can increase muscle strength and improve your overall physical function. For people with osteoarthritis, this can help to reduce joint pain and stiffness, as well as improve joint mobility.

2. Improved Joint Stability

In addition to increasing muscle strength, strength training can also help to improve joint stability. By strengthening the muscles around the affected joint, you can help to better support and protect it. This can help to reduce the risk of further damage and improve overall joint health.

3. Increased Range of Motion

4. Reduced Pain and Inflammation

Strength training has been shown to reduce pain and inflammation in people with osteoarthritis. This is because it helps to strengthen the muscles around the affected joint, which can help to alleviate some of the pressure and strain on the joint itself. Additionally, strength training has been shown to reduce inflammation throughout the body, which can help to further reduce pain and improve overall health.

5. Improved Balance and Coordination

Osteoarthritis can affect your balance and coordination, which can increase the risk of falls and injury. However, strength training can help to improve balance and coordination, reducing the risk of falls and improving overall physical function. This is particularly important for older adults, who are at a higher risk of falls and related injuries.

6. Improved Quality of Life

By improving muscle strength, joint stability, range of motion, and reducing pain and inflammation, strength training can help to improve overall quality of life for people with osteoarthritis. It can help them to perform daily activities with greater ease and confidence, allowing them to maintain independence and enjoy a higher quality of life.

In conclusion, strength training offers a range of benefits for people with osteoarthritis. By increasing muscle strength, improving joint stability and mobility, reducing pain and inflammation, and improving balance and coordination, it can help to improve overall physical function and quality of life. If you’re interested in incorporating strength training into your osteoarthritis treatment plan, be sure to speak with your healthcare provider first to determine the best approach for your individual needs.

Piriformis syndrome

Sun, 29 Oct 2023 23:25:25 GMT

Piriformis syndrome

Piriformis syndrome is a painful condition that affects the piriformis muscle, a small muscle located in the buttocks that plays an important role in hip rotation. This condition can cause pain, tingling, and numbness in the buttocks and legs, making it difficult to sit, walk, or stand for long periods of time. In this blog post, we’ll explore what piriformis syndrome is and how physiotherapy can help treat it.

Causes of Piriformis Syndrome

The exact cause of piriformis syndrome is not always clear, but it is thought to be caused by the piriformis muscle compressing or irritating the sciatic nerve. This can be the result of repetitive movements, such as running or cycling, or from trauma or injury to the muscle. Other factors that may contribute to piriformis syndrome include poor posture, muscle imbalances, and arthritis.

Symptoms of Piriformis Syndrome

The symptoms of piriformis syndrome can vary from person to person, but may include:

Pain or discomfort in the buttocks that can radiate down the back of the leg
Tingling or numbness in the buttocks or legs
Weakness in the affected leg
Difficulty sitting or standing for long periods of time
Pain when walking up stairs or hills

Physiotherapy Treatment for Piriformis Syndrome

Physiotherapy is a non-invasive and effective way to treat piriformis syndrome. Treatment may include a combination of the following:

1. Stretching and Strengthening Exercises

Stretching and strengthening exercises can help relieve tension and improve flexibility in the piriformis muscle. This can help reduce pressure on the sciatic nerve and alleviate pain. Exercises may include hip stretches, foam rolling, and strengthening exercises for the glutes and other muscles in the hip and lower back.

2. Manual Therapy

Manual therapy techniques, such as massage and myofascial release, can help reduce tension and tightness in the piriformis muscle. This can help improve range of motion and reduce pain.

3. Postural Correction

Poor posture can contribute to piriformis syndrome by placing extra stress on the muscles and joints of the hip and lower back. A physiotherapist can help identify postural imbalances and provide exercises and strategies to correct them.

4. Pain Management Techniques

Pain management techniques, such as ice or heat therapy, can help reduce inflammation and alleviate pain. A physiotherapist can recommend the most appropriate pain management technique for each individual.

5. Activity Modification

If piriformis syndrome is caused by a specific activity or sport, a physiotherapist can help modify the activity to reduce stress on the piriformis muscle. This can help prevent further injury and promote healing.

In conclusion, piriformis syndrome can be a painful and debilitating condition, but physiotherapy can help alleviate symptoms and promote healing. By combining stretching and strengthening exercises, manual therapy, postural correction, pain management techniques, and activity modification, a physiotherapist can provide a comprehensive treatment plan that addresses the root cause of piriformis syndrome and helps patients get back to their normal activities without pain or discomfort.

When should I see a Physiotherapist?

Sun, 29 Oct 2023 23:23:28 GMT

When should I see a Physiotherapist?

Figuring out when you should see a physiotherapist for your injuries or niggles can often be a tricky decision to make, especially when you aren’t entirely sure what a physio does, or if you’ve never seen one before!

In this blog post, we are going to outline some of the indications that it might be time to check in with a physiotherapist, such as:

You’ve been struggling with an injury that keeps recurring
Your injury is stopping you from exercising/or stopping you from doing something you enjoy or need to do.
You suffer with long term conditions such as arthritis or osteoarthritis
Work-related injuries

What does a physiotherapist do:

A physiotherapist is responsible for assessing a patient’s movement, pain, walking, quality of life, and identifying any musculoskeletal, cardiorespiratory, developmental or neurological impairments that affect function and mobility. They then work with people of all ages to improve physical mobility and movement by providing a treatment plan and course of action.

Recurring injury

If you’ve found that an injury you have continues to persist despite your best efforts to overcome it, or continues to re-aggravate after short periods of feeling better, it’s very likely you need a more thorough assessment of what is going on.

Often these injuries won;t just go away with rest and time, and need a specific management and rehabilitation plan.

Your injury is stopping you from engaging in a hobby/household chore/exercise.

From knee pain stopping you from walking or running, shoulder pain stopping you from hanging the washing out, neck pain that’s preventing you from working or hip pain preventing you from lifting heavy. Exercise and engaging in life’s daily activities is vital for ensuring good quality of life, and if something is preventing you from engaging in life to it’s fullest, you should get advice on the path back to engaging in the activities of life.

Long term conditions (such as arthritis or osteoarthritis)

There are a lot of preconceived beliefs around arthritis, which often instil fear in people from movement. A common one is “bone on bone” which can lead people to believing the only solution is a joint replacement. This is often not the case, and physiotherapists are experts in managing these conditions by helping build the strength and stability of the joint, which often has huge benefits for pain and function!

Work related injuries

There are some jobs that put you more at risk for certain types of injuries. Nurses or trades are typically higher with low back pain, and desk workers are typically higher with neck pain.

Whilst we spend the majority of our life in our jobs, it is important to reduce the occupational risks as best as possible, in order to prevent long term pain!

What can I expect at my first appointment?

When you first see a physiotherapist, a thorough assessment of your background and general health will be conducted. They will also take a look at the way you move, and then provide you with some insight behind what your injury may be, as well as some reasons for why it came on in the first place.

These can be life-style related, muscle weakness, stiffness in the joints, lack of flexibility or incorrect exercise techniques.

Your physiotherapist will develop an exercise and treatment plan based on your information which could also include hands-on treatment or dry needling. The plan will aim to gradually build you back into pain-free exercise and daily life, as well as how to prevent it in future!

If a physiotherapist sounds like something you need, or if you’re still unsure and have some more questions, a member of our friendly staff at Active Balance Physiotherapy and Wellness are always happy to give some guidance over the phone!

Don’t hesitate to get in touch and get you on the path to better movement today!

Nutrition and injuries

Sun, 29 Oct 2023 23:21:28 GMT

Nutrition and injuries

A hot topic in the clinic lately and been in several client discussions with Physio Emily is the importance that nutrition has on our ability to both prevent injury and to overcome injury.

Under-fueling or a low macronutrient diet whilst exercising or training reduces the amount of energy available for people to call upon and reduces your body’s ability to repair and recover. It is a major risk factor for both bone and tendon injuries.

In addition to this, it is a common misconception that after injury occurs, an athlete should reduce their intake due to lowering their daily activity level, however trauma and injuries may require up to 20% more calories (above maintenance levels) in order to repair.

Macro and micronutrients play an important role in metabolism, energy production, haemoglobin synthesis and lean mass and bone mass maintenance, immunity, health and protection against oxidative damage.

Protein.

Protein plays a crucial role in muscle synthesis and repair. Adequate protein consumption (1.4g/kg/day) distributed evenly throughout the day (rather than consuming all in one sitting) is important in maintaining muscle mass and being a protective factor against injuries.

Increasing protein intake during recovery of injury is one of the first strategies in reducing muscle loss and accelerating the healing process during the injury period.

Carbohydrates.

Muscle glycogen stores are derived almost entirely from carbohydrate intake. Muscle glycogen depletion is shown to be associated with fatigue and injury and this is considered a risk factor. Carbohydrate intake also has an influence on your central nervous system through its provision and glucose and energy source by its effect on neurotransmitter synthesis. This can have an impact on other aspects of recovery such as sleep (a fatigued CNS will impair sleep quality) or cognitive ability and thus lead to greater risk of injury or a reduced ability to recover.

Individuals involved in activities lasting less than 60 minutes need to consume an adequate amount of carbohydrates daily and pre-event meals before the start of the activity.

Fats + Pro-inflammatory + anti-inflammatory foods.

The amount of fat you consume after an injury is not as important as the types of fat you consume.

Highly processed foods can carry an inflammatory response in the body which will contribute to flare ups of pain, especially in the cases of chronic pain, or prolong periods of initial inflammation at the time of an initial injury.

Anti-inflammatory foods can help fight against inflammation which can then lower pain levels. Anti-inflammatory foods can include: olive oil, avocado, fish, flax, nuts and seeds.

Pineapple, turmeric, garlic and ginger have also been shown to have beneficial anti-inflammatory properties.

A tip on micronutrients

Micronutrients are the nutrients we get from whole foods and supplements. There are some micronutrients which can play an important role in recovery from injury such as:

Vitamin A – supports early inflammation
Vitamin C – enhances white blood cells and improves collagen formation during repair.
Copper – helps with formation of red blood cells + acts with Vitamin C to form elastin
Zinc – required for over 300 different chemical reactions within our body.
Calcium + Iron – assists in prevention of bone fractures + healing.

Overall energy intake

Understanding our energy intake and output is a crucial element of maintaining our health and not something that should be disregarded. Ensuring that we are adequately fueling ourselves for our output demands without reducing muscle mass or significantly increasing body fat is why it is important to understand our energy demands. Chronic under-fueling will lead slow down our overall bodily processes and hence lead us to be more at risk for injury, as our body is not able to recover as quickly.

Summary

In summary, nutrition is a key player in both prevention of injury and injury recovery and often overlooked. There are arguments for why both macro and micro nutrients are important, as well as overall energy intake.

Here at the Active Balance Physiotherapy and Wellness we take a holistic approach, and ensure that we are looking at every possible contributing factor for injuries for optimal health! For specifics, it is best to speak to a qualified practitioner well versed in nutrition or a dietician, and whilst we give basic information, we can refer you to a professional if this is indicated.

Reference List

Papadopoulou SK. Rehabilitation Nutrition for Injury Recovery of Athletes: The Role of Macronutrient Intake. Nutrients. 2020 Aug 14;12(8):2449. doi: 10.3390/nu12082449. PMID: 32824034; PMCID: PMC7468744.
MASON P, & FRIEDMAN D (2019). Nutrition for health. Brukner P, & Khan K(Eds.), Brukner & Khan’s Clinical Sports Medicine: The Medicine of Exercise, Volume 2, 5e. McGraw Hill. https://csm.mhmedical.com/content.aspx?bookid=2667&sectionid=224521906

Myotherapy and Jaw pain / Temporomandibular Joint Disorders (TMD)

Sun, 29 Oct 2023 23:19:00 GMT

Physiotherapy for Jaw pain / Temporomandibular Joint Disorders (TMD)

What Is TMD? Understanding Jaw Pain and Its Treatment

Jaw pain is more common than many people realise, and for some, it can become a daily struggle. If you’ve ever experienced clicking when opening your mouth, tightness in the jaw, or headaches linked to clenching or grinding, you may be dealing with a temporomandibular disorder (TMD).

What is TMD?

Temporomandibular disorders refer to problems affecting the jaw muscles & temporomandibular joints (TMJ), as well as the surrounding nerves. These issues can cause pain, stiffness, and difficulty with normal jaw movements like chewing, talking, or yawning.

There are three main categories of TMD:

Myofascial pain – the most common type, caused by tightness or pain in the jaw, neck, and shoulder muscles.
Internal joint issues – such as a dislocated jaw, a displaced disc, or injury to the jaw joint itself.
Degenerative joint disease – conditions like osteoarthritis or rheumatoid arthritis affecting the TMJ.

It’s also possible to experience more than one of these problems at the same time, and many do.

What causes TMD?

TMD can develop from a range of factors, including:

Previous jaw or facial injuries
Stress (often leading to clenching or grinding, especially at night)
Excess strain on the jaw joints
Teeth grinding or clenching, especially at night
Osteoarthritis or other degenerative changes
Disc displacement or dysfunction within the joint
Neck pain and tightness, which often contribute to jaw symptoms

Symptoms to look out for:

Clicking or popping sounds when opening or closing the mouth
Jaw discomfort, often worse in the morning or late afternoon
Difficulty opening the mouth fully, or pain with chewing/talking
Teeth grinding or clenching (sometimes without realising)
Locking of the jaw
Pain radiating into the face, neck, or shoulders
Tension type headaches linked to jaw or muscle tension

Around 80–90% of TMJ disorders are muscle-related, usually involving the head, neck, and shoulders, not just the jaw itself.

How physiotherapy and myotherapy can help

The good news is that TMD can often be managed effectively with the right treatment approach. A combination of hands-on therapy and home strategies can reduce pain, restore normal movement, and prevent flare-ups.

Treatment may include:

Soft tissue techniques to release tight muscles
Myofascial release and trigger point therapy for stubborn tension
Intra-oral release (working gently on the muscles inside the mouth)
Dry needling to relieve muscle spasms and pain
Joint mobilisation techniques to improve movement and alignment

Your therapist can also help you identify habits (like clenching or poor posture) that may be contributing to your pain, and give you strategies to manage them.

The takeaway

TMD is generally more than just “jaw pain”, it’s a condition that can affect eating, speaking, sleep, and overall quality of life. With the right assessment and treatment, a lot of people can find significant relief.

If you’ve been living with jaw pain, clicking, or frequent headaches, book an appointment with one of our therapists. Early treatment can prevent things from worsening and help you get back to moving, eating, and talking without discomfort.

Ankle sprains – not “just a rolled ankle”

Sun, 29 Oct 2023 23:17:00 GMT

Ankle sprains – not “just a rolled ankle”

When people hear the term ankle sprain, the first reaction is often: “Oh, it’s just a rolled ankle.” But as physios, we know it’s rarely that simple. Ankle sprains are one of the most common musculoskeletal injuries, and while some heal quickly, others can lead to long-term issues if they’re not managed properly.

What actually happens in an ankle sprain?

An ankle sprain occurs when the ligaments that stabilise the joint are overstretched or torn, most often on the outside of the ankle (lateral ligaments). This can happen when landing awkwardly, changing direction suddenly, or stepping on uneven ground. The degree of damage can range from mild stretching to complete ligament tears.

Why it can be more serious than it looks…

High recurrence rate: Up to 70% of people who sprain their ankle will re-injure it if they don’t get proper rehab.

Ongoing instability: Ligaments don’t always return to their original strength, leaving the ankle weaker and more prone to “giving way.”
Other structures at risk: Cartilage, tendons, and even bone can be affected during a sprain, which is why accurate assessment is important.

Common symptoms of ankle sprains:

Pain and swelling around the ankle
Bruising that may spread into the foot or up the leg
Stiffness and difficulty walking
A feeling of instability or “wobbliness”

How physio can help:

Physiotherapy isn’t just about reducing pain—it’s about restoring full function and preventing future problems. Treatment may include:

Hands-on techniques to reduce swelling and stiffness
Exercises to rebuild strength, balance, and coordination
Education about safe return to sport or activity
Strategies to reduce risk of re-injury
High level testing to get back to sport confidently

The takeaway

Calling it “just a rolled ankle” can underestimate the seriousness of this type of injury. Even a mild sprain deserves proper assessment and rehab to avoid ongoing problems. If you’ve recently rolled your ankle, don’t just walk it off—get it checked so you can get back to moving confidently and safely.

Hamstring health – Why is it important?

Sun, 29 Oct 2023 23:15:01 GMT

Hamstring health – Why is it important?

Hamstring health and strength is an underrated muscle of the overall knee and hip joint that is quite often overlooked. Alot of people will target the quadriceps when trying to protect the knees, or target the glutes when protecting the hip, however the hamstring crosses both joints through the back of the thigh. They are responsible for bending the knee and straightening the hip.

Having sufficient hamstring strength is vitally important for a number of reasons:

Injury Prevention

The hamstrings play a key role in stabilising the knee joint, as well as maintaining the hip and torso positioning.
If the hamstrings are under-developed and quadriceps over-developed, there will be an increased injury risk to both the hamstrings directly and the knee joint.
The hamstrings play a role in deceleration ability, which for anybody involved in high speed running sports or change of direction, this is important.

Performance

Due to their role in hip extension and knee flexion, they are among the muscles responsible for our ability to run fast. With the glutes, they help propel you forward and also play a large role in deceleration. This means the stronger your hamstrings, the greater your ability to stop and change direction – key aspects of sports performance.
Everyday life and activities
Whilst we understand not everyone is interested in boosting performance for sports, greater hamstring strength offers improvements in overall posture, and makes tasks such as standing up from sitting, climbing stairs or bending down to pick things up easier.

A common complaint in the majority of the adult population are “tight, inflexible” hamstrings.

Whilst it can feel like the hamstrings are tight and need to be stretched – often this is your brain’s way of protecting the hamstrings or other joints as the muscle is not strong enough to support it in the range you want it to be (i.e lengthened). Therefore it will give the notion of “tightness”. Whilst static stretching can have it’s place, this will ultimately not build strength through range of motion and the body will continue to protect against putting your body in a vulnerable position. Therefore it is often simply weakness and instability that gives this feeling of “tightness”.

To then reduce this, instead of doing countless stretches, a more effective intervention is to strengthen these.

Because the hamstrings cross both the knee and hip joint, it is important to train it in different ways.

Some effective exercises that you can typically complete at home with little equipment:

Nordic hamstring (knee flexion)
Exercise ball hamstring curls – (knee flexion with hip extension)
These can be done with cables, theraband or also sliders.
This exercise adds an element of stability and core.
Heel slides –
Romanian deadlifts (hip extension)
Lying banded hamstring curl

There are a multitude of exercises that you can do to strengthen the hamstring, but here are just a few that load it in different ways.

If you have ongoing tight hamstrings or constantly getting hamstring strains and not sure where to start on your journey, at Active Balance we can help! Contact us for further direction!

R.I.C.E vs P.E.A.C.E and L.O.V.E: The New Protocol for Injury Recovery

Sun, 29 Oct 2023 23:13:02 GMT

R.I.C.E vs P.E.A.C.E and L.O.V.E: The New Protocol for Injury Recovery

When it comes to injury recovery, we’ve been taught to follow the R.I.C.E protocol (Rest, Ice, Compression, Elevation) for decades. However, recent insights from Dr. Gabe Mirkin , the creator of the R.I.C.E protocol, have challenged his own traditional approach. In this blog post, we’ll delve into the RICE vs PEACE and LOVE protocol, which introduces a fresh perspective on how to recover from acute soft tissue injuries effectively.

The Problems with R.I.C.E:

The R.I.C.E protocol has been widely used as a go-to method for injury healing and recovery. However, Dr. Gabe Mirkin’s findings suggest that icing and cold therapy may actually delay the healing process. When we injure tissue or break down muscles during training, our bodies utilise inflammation to heal and repair. The swelling we see after an injury is the body’s way of protecting the joint by limiting movement and promoting repair.

The P.E.A.C.E Protocol:

The P.E.A.C.E acronym represents the key steps to be taken immediately after an acute soft tissue injury.

P – Protection: To initiate the healing process, avoid movements that increase pain in the injured limb during the first 48-72 hours. Protecting the injured area allows the body to begin healing without further aggravation.
E – Elevation: Elevate the injured limb above the heart as often as possible. This helps reduce swelling by allowing gravity to assist in draining excess fluid from the affected area.
A – Avoid anti-inflammatories: Contrary to popular belief, it’s advisable to avoid anti-inflammatory medications during the initial stages of injury recovery. These medications can hinder the body’s natural healing process and delay the repair mechanisms.
C – Compression: Use an elastic bandage or taping to provide compression to the injured area. Compression aids in reducing excessive swelling and promotes a more controlled inflammation response.
E – Education: Trust in your body’s innate ability to heal itself. Avoid unnecessary passive treatments and medical investigations, allowing nature to take its course. Avoid panic and stress, as they can interfere with the healing process.

The L.O.V.E Protocol:

The L.O.V.E acronym represents the steps to be followed after the initial stage of injury recovery to facilitate complete rehabilitation and a safe return to normal activities.

L – Load: Allow pain to guide your return to normal activities. Gradually increase the load on the injured area, listening to your body’s signals and respecting its limits. Pushing too hard can lead to reinjury or further damage.
O – Optimism: Maintain an optimistic mindset throughout your recovery journey. Conditioning your brain for optimal recovery by staying confident and positive can have a significant impact on your overall well-being and the speed of your recovery.
V – Vascularisation: Promote tissue healing by engaging in pain-free cardiovascular activities. These activities increase blood flow to the injured area, providing essential nutrients and oxygen to aid in the recovery process.
E – Exercise: Restore mobility, strengthen the affected area, and enhance proprioception through an active approach to recovery. Engaging in appropriate exercises tailored to your specific injury helps rebuild strength and improves overall function.

In conclusion injury recovery protocols are continually evolving as new research emerges. The R.I.C.E vs P.E.A.C.E and L.O.V.E protocol challenges the conventional wisdom of using ice and cold therapy immediately after an injury. Instead, it emphasises the importance of protecting the injured area, reducing swelling through elevation and compression, avoiding anti-inflammatory medications, trusting in the body’s innate healing abilities, gradually reintroducing activity, maintaining an optimistic mindset, promoting blood flow to the injured area, and actively engaging in recovery exercises.

Remember, if you suspect a serious traumatic injury, seek appropriate medical attention. However, for acute soft tissue injuries commonly seen in sports and everyday life, embracing the P.E.A.C.E and L.O.V.E protocol may prove to be the new standard for efficient and effective injury recovery.

Shin splints

Sun, 29 Oct 2023 23:10:33 GMT

Shin splints

Shin splints is a common term used to describe pain on the inner or medial side of the shin bone or tibia and are known to be an overuse injury. Shin splints are a very common athletic injury, affecting approximately 35% of athletes. Particularly runners, with up to 70% of runners a year experiencing shin splints.

It is believed that shin splints are due to microdamage caused by repetitive stress on the tibia. Hence, why the technical term for ‘shin splints’ is Medial Tibial Stress Syndrome (MTSS).

If you have shin splints you may be experiencing:

Pain along the middle or lower third of your shin (tibia) bone
Pain which is exacerbated by activity (generally at the beginning of the activity and decreases as the activity continues but, this can change depending on how long you have been suffering from shin splints)
Pain is eased by rest
Increase in pain or discomfort after the activity that gradually goes away (hours or days)

What causes shin splints?

The most common reason is over training. This can occur in one or more of the following ways:

An increase in load (e.g. intensity, volume, time)
Changes in terrain (incline/decline, uneven, concrete etc.)
Beginning or increasing high impact exercise
Drastic increase in training load (e.g. after a period of no training)

However, other factors can also contribute to shin splints such as:

Biomechanical factors
Muscular weakness
Tight muscles
Poor hip and knee stability or control

How we can help:

Here at Active Balance Physio and Wellness we are determined to work with our patients, for our patients. This means that we will take a detailed assessment to determine what treatment options may work best for you. This may include, but is not limited to:

Load management
Strengthening exercises
Soft tissue massage
Taping

Don’t hesitate to contact us, to get you feeling great!

Muscle ‘tightness’ what does it actually mean?

Sun, 29 Oct 2023 23:05:07 GMT

Muscle ‘tightness’...
What does it actually mean?

Are you experiencing ‘muscle tightness’ but stretching or a massage alone is not helping?

It is a common occurrence for people to feel ‘muscular tightness’. This may arise from:

the sense of discomfort or an ache
loss of range of motion or restricted movement and/or;
the sensation of ‘tightness’ when you stretch a muscle

A ‘tight’ muscle can in fact be due to reduced flexibility or it could be hypertonic. What does hypertonic mean? Essentially, it means that there is excess resting tension in that muscle. People may also use the words spasm, contracture, or cramp, which all denote excessive tone in a muscle or muscle group. Hypertonic muscles can be described in two ways:

1. Global: an entire muscle or muscle group

2. Myofascial trigger point: an concentrated area in the muscle which can also refer pain elsewhere (see our myofascial release blog post)

We shall focus on global muscle tightness here...

So, why are we having this sense of ‘muscle tightness’? As always there are multiple reasons but, commonly it could be due to the one or more of the following:

Adaptive shortening i.e you have not moved enough

Holding postures for extended periods of time (e.g. sitting in your office or home) adapt to that shortened position (see posture blog post). Lack of movement also means that there is less blood flow to the muscles which can increase that sense of ‘tightness’ experienced.

Muscle weakness

Overloading a weak muscle is very easy which can quickly trigger this sense of ‘tightness’.
It may not even be the muscle perceived as tight which is weak, but one above or below that muscle. A common example of this is the hamstrings.

Psychological factors and general wellbeing

All factors such as sleep, stress, nutrition etc. should also be considered due to its effect on tissue sensitisation.

How we can help:

When you visit us at Active Balance Physio and Wellness we aim to gather a detailed verbal history of what you are experiencing and will complete an assessment in order to create an individualised treatment plan, as we understand that all ‘tight muscles’ may not benefit from stretches alone but, from the addition of but not limited to, exercise prescription, manual therapies and progressive strengthening.

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