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Hamstring Tear – Grade 1 and 2

Posted on July 1, 2024

Hamstring tear is an injury to a muscle at the back of the thigh, that is caused by a rapid extensive contraction or a violent stretch of the hamstring muscle group, causing high mechanical stress. They account for up to 29% of lower limb injuries in sport, due to the involvement of high speeds such as sprinting and football, however older age can increase the risk due to a loss of flexibility.

Some experiences of hamstring tears involve pain and tenderness, with limited range of motion, where others experience additional symptoms, such as swelling or a ‘popping’ or tearing sensation.

Grade 1 and 2 hamstring tears can heal within 3 to 8 weeks, however can take months to heal depending on the severity of symptoms.

Hamstring Tear – Grade 1 and 2

Anatomy

The hamstrings are a group of three muscles: semitendinosus, semimembranosus, and bicep femoris (long head), that predominantly acts to flex and extend the knee.

Most hamstring tears occur in the central part of the muscle, or where the muscle fibres and tendon fibres intersect (MTJ). Tendons can tear away from a small bone fragment (ischial tuberosity), that typically occur at the proximal origin (top) of the hamstring, however, can occur from the distal origin (bottom), although less common.

Hamstring Tear - Grade 1 and 2

Symptoms

Sudden and sharp pain
Tenderness
A “popping sensation” at the time of injury
Swelling and bruising (or discolouration) in the first few hours and days
Weakness and a loss of strength in the leg

Causes

Overload of the hamstrings typically the cause of hamstring tears, that occurs when the muscle is stretches beyond its limit or challenged with sudden load, typically during an eccentric contraction. Previous hamstring injuries can increase the risk of developing a tear, particularly if the body is compensating for another limb injury, or if there is muscle weakness and a lack of flexibility.

Diagnosis

Physical examinations are often performed, such as palpation to pinpoint the area of the hamstring tear, however precise location may be difficult to determine without medical imaging.

Other physical examinations involve performing various movement to evaluate strength and range of motion, to determine the severity or the classification (grade 1 to 3) according to the pain and physical limitations.

Neurological examination may be performed to assess the sciatic nerve, to check any entrapment or irritation in healing scar tissue. Imaging such X-rays and MRI may be advised in severe cases, to detect the location of the tear and the extent of the injury, however for grade 1 and 2 tears, only physical examination if typically required.

Treatment

There are 3 phases of treatment to aid recovery and function of the hamstring injury (grade 1 and 2):

Phase 1 (inflammation phase) -Exercises and excessive stretching should be avoided, to control pain and help scar tissue develop. At the phase, crutches may be required to reduce weight bearing and facilitate recovery. You may want to use cold and heat therapy (contrast bathe) as well as gentle massage.

Phase 2 (reparative phase) – Exercises are introduced to try and regain full range of motion. Progressions of more challenging exercises are included in this stage, however, should be performed tolerably and pain-free. Such exercises could include hamstring curls, hip extension (with added resistance band for progression), hamstring wall stretch, and single leg balance.

Phase 3 (remodelling phase) – specific to patients playing sport to allow return to sport, and their level of function. This phase is specific to the patient, where sport or activity-specific drills such as agility are advised to promote tissue remodelling, or drills involving quick movements such as plyometric exercises.

Exercises

Hamstring stretch: Sit on the floor with your legs straight out in front of you. Lean forward, reaching your hands towards your toes until you feel a stretch in your hamstrings. Hold for 30 seconds and repeat 3 times.
Hamstring curl: Stand facing a wall or chair, with your feet shoulder-width apart. Lift one foot towards your buttocks, keeping your knee bent. Lower your foot and repeat for 10-15 repetitions on each leg.
Deadlift: Stand with your feet shoulder-width apart, holding a barbell or dumbbells in front of your thighs. Hinge forward from your hips, keeping your back straight, and lower the weights towards the floor. Return to the starting position and repeat for 10-15 repetitions.
Romanian deadlift: Stand with your feet shoulder-width apart, holding a barbell or dumbbells in front of your thighs. Hinge forward from your hips, keeping your back straight, and lower the weights towards the floor. Keep your knees slightly bent and your hips back as you lower the weight. Return to the starting position and repeat for 10-15 repetitions.
Glute bridge: Lie on your back with your knees bent and your feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top. Lower your hips and repeat for 10-15 repetitions. This exercise strengthens the glutes and hamstrings.

Prevention

Warm-up properly: Warming up properly before any physical activity is essential to prevent hamstring tears. It increases blood flow to the muscles, making them more pliable and less prone to injury.
Stretch regularly: Regular stretching, especially before and after exercise, can help prevent hamstring tears. Incorporate stretching exercises such as hamstring stretches, quadriceps stretches, and hip flexor stretches into your routine.
Build strength gradually: Gradually increasing the intensity and duration of your exercise routine can help prevent overloading the hamstrings. Focus on building strength in the hamstrings and surrounding muscles to improve overall stability and reduce your risk of injury.
Use proper technique: Using proper technique when performing exercises that involve the hamstrings, such as running and weightlifting, can help prevent hamstring tears. Avoid over-striding, sudden changes of direction, and landing heavily on your heels.
Wear appropriate footwear: Wearing appropriate footwear that provides adequate support can help prevent hamstring tears. Choose shoes that fit well and have good shock absorption.

If you are interested in finding out how livewell and our team of physiotherapists, sports therapists and massage therapists can help you in your recovery from your Hamstring tear, then please either book a consultation or contact us today.

Calf Tear

Posted on July 1, 2024

Calf Tear

Calf tears are a relatively common injury that occurs in people of all ages and activity levels. It is estimated that up to 18% of all sports injuries involve the calf muscles, making it one of the most injured areas in the lower leg.

Calf tears are more common in people who engage in sports or activities that involve repetitive or explosive movements of the lower legs, such as running, jumping, or dancing. These activities can put a significant amount of stress on the calf muscles, making them more susceptible to injury.

Calf tears are classified into three grades based on the severity of the injury. Grade 1 tears involve minor damage to the muscle fibers, while grade 2 tears involve a partial tear of the muscle. Grade 3 tears are the most severe and involve a complete tear of the muscle.

While calf tears can be painful and limit mobility, they generally heal well with proper treatment and rehabilitation. It is important to seek medical attention if you suspect a calf tear or if you experience persistent pain or swelling in the calf muscle. With proper care, most people are able to return to their normal activities within a few weeks to a few months.

Anatomy

The calf muscle is made up of two muscles: the gastrocnemius and the soleus. The gastrocnemius is the larger of the two muscles and is responsible for flexing the ankle and knee. The soleus is located underneath the gastrocnemius and is responsible for plantar flexion of the ankle.

Symptoms

The symptoms of a calf tear can vary depending on the severity of the injury. The following are some common symptoms of calf tears grade 1 and 2:

Mild to moderate pain in the calf muscle
Swelling and tenderness in the affected area
Difficulty in walking or standing on the affected leg
Stiffness and limited range of motion in the ankle and foot
A popping or snapping sensation at the time of injury

Causes

Calf tears can be caused by a sudden or forceful movement, such as pushing off or jumping, which puts excessive strain on the calf muscle. The following are some common causes of calf tears:

Overuse or repetitive strain on the calf muscle
Sudden movements or changes in direction
Inadequate warm-up before exercise or sports activities
Poor flexibility or strength in the calf muscles
Foot and ankle problems, such as flat feet or ankle instability

Diagnosis

A calf tear can be diagnosed through a physical examination by a healthcare professional. Imaging tests, such as an ultrasound or MRI, may be ordered to confirm the diagnosis and to determine the extent of the injury.

Treatment

The treatment for a calf tear grade 1 or 2 (related article) generally includes the following:

Rest: The affected leg should be rested to allow the muscle to heal.
Ice: Applying ice to the affected area can help reduce pain and swelling.
Compression: Compression with a bandage or brace can help reduce swelling and provide support to the affected area.
Elevation: Elevating the affected leg can help reduce swelling and promote healing.
Pain medication: Over-the-counter pain medications may be used to help manage pain.

Exercises

After the initial healing period, the following exercises may be prescribed to help improve range of motion and strength in the calf muscle:

Calf stretches: Stretching the calf muscle can help improve flexibility and reduce the risk of future injury. Stand facing a wall with your hands on the wall and your feet shoulder-width apart. Step back with your affected leg, keeping your heel on the ground. Lean forward into the wall until you feel a stretch in your calf. Hold for 30 seconds and repeat on the other leg.
Calf raises: This exercise helps strengthen the calf muscle. Stand with your feet shoulder-width apart and rise up on your toes, lifting your heels off the ground. Hold for a few seconds and then lower your heels back down. Repeat for 10-15 repetitions.
Single leg balance: This exercise helps improve balance and stability in the affected leg. Stand on your affected leg and lift your other leg off the ground. Hold for 30 seconds and repeat on the other leg.

Prevention

To prevent calf tears, it is important to take the following measures:

Warm-up: Always warm up before engaging in exercise or sports activities. A proper warm-up can help prepare your muscles for activity and reduce the risk of injury.
Stretching: Regular stretching of the calf muscles can help improve flexibility and reduce the risk of tears. Incorporate calf stretches into your warm-up routine and stretch after exercise.
Proper footwear: Choose appropriate footwear that provides adequate support and cushioning for your feet and ankles. Replace worn-out shoes regularly.
Gradual progression: If you are new to a sport or activity, start slowly and gradually increase the intensity and duration of your workouts. This can help prevent overuse injuries.
Strengthening exercises: Regularly performing exercises that strengthen the calf muscles can help prevent tears. Examples include calf raises and resistance band exercises.

By following these preventive measures, you can significantly reduce your risk of calf tears and other lower leg injuries. If you do experience pain or discomfort in your calf muscles, it is important to seek medical attention before continuing with exercise or sports activities.

Wrist Sprain

Posted on July 1, 2024

Wrist sprains occur most often in the athletic or occupational setting but can occur from overuse at work, home, or in any activity of daily living. Injury to the scapholunate ligament is the most common injury and most common form of carpal instability; hyperextension of the wrist is a common mechanism for this type of injury.

An acute wrist sprain is an injury to a ligament often due to an acute traumatic event or chronic repetitive movements. Wrist sprains occur when a ligament is pathologically stretched, twisted, lacerated, or torn.

The inciting event typically involves the sudden application of a force, excessive load-bearing, or twisting injury mechanisms. In most cases, this results from a fall on the outstretched hand with varying structures injured depending on the position of the hand and wrist at the time of injury. In severe cases, there can be a large tear in multiple wrist ligament(s), which can cause instability of the wrist and may require surgical interventions.

Anatomy

A wrist sprain occurs when the ligaments in the wrist are stretched or torn. The ligaments are the bands of tissue that connect the bones in the wrist and help to stabilize the joint.

There are several different ligaments in the wrist, including the radial collateral ligament, ulnar collateral ligament, and the intercarpal ligaments. A sprain can occur in any of these ligaments, but the most common type of wrist sprain is a sprained ligament on the thumb side of the wrist.

Symptoms

The symptoms of a wrist sprain can vary depending on the severity of the injury, but common signs include:

Pain: This is the most common symptom of a wrist sprain. The pain is typically located in the affected area and can be sharp, dull, or aching. Pain may be felt when gripping or moving the wrist.
Swelling: The wrist may become swollen due to inflammation of the ligaments and the accumulation of fluid in the joint.
Bruising: Bruising or discoloration of the skin can occur due to bleeding from the damaged blood vessels.
Stiffness: The wrist may feel stiff and difficult to move due to the injury. This is a common symptom of a more severe sprain.
Weakness: The affected wrist may feel weak and unstable due to the damage to the ligaments.
Instability: The joint may feel loose or unstable, and the wrist may move in an abnormal way.
Deformity: In severe cases, there may be a visible deformity of the joint, such as a bend or twist in the wrist.
Snapping or popping sensation: Some people may experience a snapping or popping sensation in the joint when they move their wrist.

Causes

There are several common causes of wrist sprains, including:

Trauma: A fall or impact to the wrist can cause a sprain. For example, landing on an outstretched hand during a fall can cause a sprain.
Overuse: Repetitive motions, such as those involved in sports like gymnastics or tennis, can cause small tears in the ligaments over time, leading to a sprain.
Osteoarthritis: This is a degenerative condition that can weaken the ligaments and make them more susceptible to injury.
Rheumatoid arthritis: this is an autoimmune disorder that causes inflammation in the joints, leading to damage in the ligaments.
Fractures: A fracture can also cause a sprain by damaging the ligaments.
Hypermobility: People with hypermobility or ligament laxity are more prone to sprains, as their ligaments are more flexible and can stretch more easily.

Diagnosis

Diagnosis of a wrist sprain typically begins with a physical examination by a healthcare provider. The provider will examine the affected joint for signs of pain, swelling, and tenderness.

They may also move the joint in different directions to assess for range of motion and stability. Imaging tests may also be used to diagnose a wrist sprain. X-rays can help to rule out any fractures and can also show if there is any damage to the bones in the joint. An MRI or CT scan can also be used to confirm a diagnosis and to determine the severity of the injury.

Once a diagnosis of a wrist sprain is made, treatment can begin.

Treatment

Treatment options for a wrist sprain may include:

Rest: The affected joint should be rested to allow the ligaments to heal.
Ice: Applying ice to the affected area can help to reduce inflammation and pain.
Compression: A compression bandage or brace may be used to help reduce swelling and support the joint.
Elevation: Keeping the affected joint elevated above the level of the heart can help to reduce swelling.
Over-the-counter pain medication: Non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen can help to reduce pain and inflammation.
Physical therapy: Physical therapy and rehabilitation exercises may be prescribed to restore range of motion and strength in the joint.
Surgery: In severe cases, surgery may be necessary to repair or reconstruct the damaged ligaments.

Recovery time for a wrist sprain can vary depending on the severity of the injury. Mild sprains may take several weeks to heal, while more severe sprains can take several months to heal. It is important to follow the treatment plan and any physical therapy or exercise recommendations provided by a healthcare provider to help ensure a full recovery.

It’s important to note that even after a wrist sprain has healed, it may be more susceptible to future injuries. Therefore, it is important to take steps to prevent future sprains, such as wearing a brace or splint during activities that put the wrist at risk, and doing exercises to strengthen the wrist.

Exercises

The best exercises for a wrist sprain include:

Wrist flexion and extension: Gently bend and straighten your wrist to improve range of motion.
Wrist pronation and supination: Rotate your wrist to improve strength and flexibility.
Wrist circles: Rotate your wrist in both clockwise and counter clockwise directions to improve flexibility.
Wrist stretches: Stretch your wrist in different directions to improve flexibility.
Grip strengthened exercises: Squeeze a ball or use a hand gripper to improve grip strength.

It is important to consult a doctor or physical therapist before starting any exercise program, particularly if you have a severe sprain. They can advise you on the appropriate exercises for your specific injury and guide you through the healing process.

Prevention

Warm up before any physical activity: Take the time to stretch your wrists and hands before participating in any physical activity that requires repetitive wrist motions, such as playing sports or typing.
Use proper technique: When participating in sports or other activities that require wrist movements, make sure to use proper technique to avoid putting excessive strain on your wrists.
Strengthen your wrists: Regularly performing exercises that strengthen the muscles and tendons in your wrists can help prevent injury. Simple exercises such as wrist curls with light weights or resistance bands can be effective.
Take breaks and alternate activities: If you perform repetitive motions with your wrists for extended periods, take frequent breaks to rest and stretch your wrists. Additionally, alternating activities that use different muscle groups can help prevent overuse injuries.
Wear appropriate gear: Wearing supportive wrist braces or splints during physical activity can help prevent wrist sprains by providing extra support and stability to the joint.
Maintain good posture: Poor posture can put extra strain on your wrists, so make sure to maintain good posture while performing any activity that requires wrist movements.

Sacroiliac Joint Pain

Posted on July 1, 2024

Sacroiliac joint pain refers to discomfort or inflammation in the sacroiliac joint, which is located between the sacrum (the triangular bone at the base of the spine) and the ilium (the pelvic bone). It is a common cause of low back pain and affects both men and women. The exact pathology of the sacroiliac joint pain can vary, but it is often related to issues such as degeneration, inflammation, ligaments sprains, or abnormal joint movement. Certain factors, such as pregnancy, previous lumbar fusion surgery, trauma, or conditions like arthritis, can increase the risk of developing sacroiliac joint pain Although the prevalence of sacroiliac joint pain can vary, studies suggest that it may account for approximately 15-30% of cases of chronic low back pain.

Anatomy

The sacroiliac joints are located on each side of the spine between the two pelvic bones, which attach to the sacrum. The main function within the pelvic girdle is to provide shock absorption for the spine and to transmit forces between the upper body and the lower limbs. The SI joint experiences forces of shearing, torsion, rotation, and tension. Ambulation is heavily impacted by the SI joint, as this is the only orthopaedic joint connecting the upper body to our lower body. The joint is a relatively stiff synovial joint filled with synovial fluid. The bones of the sacrum and ilium are coated in hyaline cartilage at their articular surfaces with dense fibrous tissue connecting the ilium and the sacrum. SI joints typically only have a few degrees of motion.

Symptoms

Some common sacroiliac joint pain symptoms are as follows:

Lower back pain,
Hip pain,
Pain that radiates down the leg
Feeling weakness in the leg

Causes

Predisposing factors for SIJ pain include:

Apparent leg length discrepancy
Older age
Inflammatory arthritis
Previous spine surgery
Pregnancy and trauma

Diagnosis

The diagnostic process collects medical history, including information on current pain and symptoms. Additionally, a medical history includes information on diet, sleep, and activity habits, as well as any recent or past injuries that may contribute to the cause of SI joint pain.

Some of orthopaedic provocation tests can rule out or identify the sacroiliac joint as the pain source, including:

Sacral thrust test
Distraction test
FABER test
Palpation tests

Treatment

Treatment for Sacroiliac Joint Pain typically involves a combination of physical therapy, exercises, and medication. The specific treatment plan will depend on the causes and severity of the pain.

Physical therapy is often recommended as the first line of treatment for SI joint pain. A physical therapist can teach exercises to help strengthen the muscles that support the joint and improve flexibility in the hip and lower back. These may include exercises to strengthen the glutes, hamstrings, and core muscles, as well as stretching exercises for the hip and lower back.
Medications: over the counter pain relievers, such as ibuprofen or naproxen, may be used to manage pain and inflammation. If these are not effective, your doctor may prescribe stronger medications such as muscle relaxants or tricyclic antidepressants.
Injections of corticosteroids or hyaluronic acid into the joint may be used to reduce inflammation and pain.
Surgery is typically only considered for severe cases of SI joint pain that do not respond to other treatments. Surgery to stabilize the joint may be done, but it should be considered as a last resort.
Chiropractic care can also provide manual adjustments to the joint, which can help to reduce inflammation, improve range of motion, and relieve pain

Exercises

Here are some exercises that can help alleviate SI joint pain:

1. Pelvic Tilts

Purpose: Mobilise and strengthen the lower back and pelvic muscles, helping to alleviate stiffness and pain around the SI joint.
How to Perform:
- Lie on your back with your knees bent and feet flat on the floor.
- Gently flatten your lower back against the floor by tilting your pelvis upward, engaging your abdominal muscles.
- Hold the position for a few seconds, then relax and return to the neutral position.
- Repeat for the desired number of repetitions.

2. Clamshells

Purpose: Strengthen the gluteus medius and other hip muscles, which help stabilise the pelvis and SI joint.
How to Perform:
- Lie on your side with your legs stacked and knees bent at 90 degrees.
- Keep your feet together as you lift your top knee, opening your legs like a clam shell while keeping your hips stable.
- Lower your knee back down and repeat before switching to the other side.

3. Bridging

Purpose: Strengthen the glutes and lower back muscles, providing better support and stability to the SI joint.
How to Perform:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Lift your hips toward the ceiling, squeezing your glutes and keeping your body in a straight line from shoulders to knees.
- Hold for a few seconds at the top, then slowly lower your hips back down.

4. Lying Leg Abduction

Purpose: Strengthen the hip abductors, particularly the gluteus medius, which helps stabilise the pelvis and reduce SI joint stress.
How to Perform:
- Lie on your side with your legs straight and stacked.
- Lift your top leg upward, keeping it straight and in line with your body.
- Slowly lower the leg back down and repeat before switching sides.

5. Fire Hydrants

- Purpose: Strengthen the gluteus medius and hip muscles, improving pelvic stability and reducing SI joint pain.
- How to Perform:
  - Start on all fours with your hands under your shoulders and knees under your hips.
  - Keeping your knee bent, lift one leg out to the side, like a dog at a fire hydrant, while keeping your hips level.
  - Lower the leg back down and repeat before switching to the other side.

Prevention

Preventing sacroiliac joint pain involves maintaining prohttps://youtu.be/3J1d1jJQ1-Eper alignment and stability of the joint, as well as reducing the stress placed on it.

Maintain good posture
Strengthen your core
Stretch your hip muscles
Avoid high impact activities
Use a proper form when lifting weights
Wear shoes with good arch
Maintain a healthy weight

What Causes Neck Pain And How To Help It?

Posted on June 27, 2024

Neck pain, also known as cervical pain, is a prevalent ailment that affects a significant proportion of the population. The cervical spine, comprising of the uppermost seven vertebrae of the spinal column, is an intricate structure that encompasses bones, muscles, tendons, and ligaments. Irritation or damage to any of these components can result in pain and discomfort in the cervical region.

The cervical spine plays a crucial role in maintaining the stability of the head and providing mobility to the head and neck. Additionally, it serves as a protective structure for the spinal cord and nerve roots. Due to its vital functions, cervical pain can have a significant impact on an individual’s daily activities and quality of life. Thus, it is imperative to have a thorough understanding of the causes, symptoms, assessment, treatment and prevention of cervical pain.

A comprehensive understanding of the cervical spine’s anatomy and the various factors that may contribute to cervical pain can aid in the selection of appropriate treatment and prevention methods. It is always recommended to seek professional medical advice for accurate diagnosis and treatment.

Anatomy

Cervical Spine: The neck is composed of seven cervical vertebrae (C1 to C7) . These vertebrae are responsible for supporting the head and allowing for a wide range of motion. Intervertebrae discs situated between the vertebrae act as cushions and provide flexibility.
Muscles: The neck is supported and moved my a complex system of muscles. Some of the major muscles in the neck inslude: Sternocleidomastoid whihc allow for rotation and tilting of the head. Trapezius: helps rotating and stabilizating the shoulder blades and supports the head and neck. Levaator Scapula:Assists in elevating the shoulder blades and rotationg the neck/ Scale muscles: they asssist in neck flexion and rotation
Nerves: The cervical Spine houses the spinal cord. which is an extension of the central nervous system. From the spinal cord, nerve roots branch out and exit through spaces between the vertebrae. These nerves supply sensation and motor control to various parts of the body, including the neck, shoulders, arms and hands.
Ligaments are strong bands of connecting tissues that provide stability and support to the neck. They connect the vertebrae, helping to maintain proper alignment and limit excessive movement.
Bloos Vessels: Several blood vessels run through the neck, including the carotid arteries and jugular veins, These vessels supply oxygenated blood to the brain and other parts of the head and neck.

Symptoms

Neck pain can present in a variety of ways, including stiffness, soreness, or a sharp or dull ache. Other symptoms may include headaches, muscle spasms, tingling or numbness in the arms or hands, and difficulty moving the neck.

Causes

Neck pain can be caused by a variety of factors, including poor posture, injury, or underlying health conditions. Some common causes include:
Poor posture: Sitting or standing in a slouched position can put a lot of strain on the neck muscles and cause pain
Injury: Whiplash, a common injury from car accidents, can cause damage to the muscles and ligaments in the neck
Degenerative conditions: Arthritis, osteoporosis, and other degenerative conditions can cause the bones in the neck to wear down, leading to pain.
Stress: Stress and tension can cause the muscles in the neck to tighten, leading to pain
Poor sleeping position
Overuse or repetitive movements

Diagnosis

If an individual is experiencing cervical pain, it is imperative to seek professional medical advice for an accurate diagnosis. The diagnostic process typically begins with a thorough physical examination, during which the healthcare professional will assess the individual’s range of motion, muscle strength, and any areas of tenderness or discomfort. This examination may also include a neurological examination to assess the function of the nerves in the neck and upper extremities.

In addition to the physical examination, imaging tests may also be conducted to further evaluate the cervical spine. These may include X-rays, magnetic resonance imaging (MRI), computed tomography (CT) scans, or bone scans. These imaging tests can provide detailed information about the bones, discs, and other structures of the cervical spine and can aid in identifying any abnormalities or injuries.

Treatment

Treatment for neck pain will depend on the underlying cause. Some common treatment options include:

Medications: Over-the-counter pain relievers, such as ibuprofen or acetaminophen, can help to reduce pain and inflammation.
Physical therapy: Exercises and stretches can help to strengthen and stretch the neck muscles, improving flexibility and reducing pain.
Chiropractic care, Acupuncture
Surgery: In rare cases, surgery may be necessary to address a specific problem in the neck.

Exercises

In addition to physical therapy, there are a number of exercises that can help to relieve neck pain. Some examples include:

Neck stretches: Gently tilt your head to the side, hold for a few seconds, and then release.

Shoulder rolls: Roll your shoulders forward and then backwards, to release tension in the neck.

Upper trapezius stretch: Sit up straight and tilt your right ear to your right shoulder, hold for a few seconds, and then release.

Strengthening exercises: Exercises such as shoulder shrugs, neck extensions, and rotations, can help to strengthen the muscles in the neck.

Prevention

To prevent neck pain, it is important to maintain good posture, take regular breaks when sitting or standing for long periods of time, and to avoid repetitive movements. Additionally, proper sleeping position, stress management techniques and regular exercise can also help to prevent neck pain.

The Benefits of Deep Tissue Massage over Swedish Massage

Posted on June 21, 2024

The Benefits of Deep Tissue Massage over Swedish Massage

Massage therapy is a popular and effective way to relieve stress, reduce pain, and promote overall well-being. Two of the most common types of massage are deep tissue and Swedish massage, each offering distinct benefits. While Swedish massage is known for its relaxing and gentle techniques, deep tissue massage stands out for its ability to target deeper layers of muscle and connective tissue, providing unique therapeutic advantages.

1. Deep Tissue Massage Enhances Pain Relief

One of the primary benefits of this therapy is its effectiveness in relieving chronic pain. This technique focuses on realigning deeper layers of muscles and connective tissue, making it particularly beneficial for individuals suffering from conditions like chronic back pain, fibromyalgia, and muscle tension. By applying sustained pressure and slow, deep strokes, therapists can break down adhesions and alleviate pain more effectively than the lighter strokes of Swedish massage.

2. Improved Mobility and Flexibility

Deep tissue massage helps to improve mobility and flexibility by targeting stiff, tense muscles. The intense pressure and techniques used in deep tissue massage can stretch and lengthen muscle fibres, reducing stiffness and increasing the range of motion. This makes it an excellent choice for athletes, individuals recovering from injuries, or anyone dealing with limited mobility due to muscle tightness.

3. Reduction of Inflammation

Inflammation can cause pain and discomfort in various parts of the body. Deep tissue massage promotes increased blood flow to the affected areas, which helps to reduce inflammation and promote healing. By breaking down scar tissue and improving circulation, deep tissue massage can accelerate recovery from injuries and reduce the chronic inflammation often associated with repetitive strain injuries or postural problems.

4. Stress Reduction

While Swedish massage is often associated with relaxation, deep tissue massage also offers significant stress reduction benefits. The intense, focused pressure of deep tissue massage can release tension stored in the deeper layers of muscles, providing a profound sense of relief and relaxation. This release of muscle tension can also have positive effects on mental health, helping to alleviate anxiety and improve overall mood.

In conclusion, while both deep tissue and Swedish massages have their merits, deep tissue massage offers distinct advantages for those seeking more intensive therapy. Its ability to provide enhanced pain relief, improve mobility, reduce inflammation, and significantly reduce stress makes it an invaluable treatment for many individuals.

If you are interested in either of these types of treatments then you can either make a booking or alternatively contact us directly for further information.

The Benefits of Deep Tissue vs Swedish Massage

Wolf Run June 2024

Posted on June 18, 2024

Our Team’s Impact at The Wolf Run in June 2024: A Comprehensive Recovery Experience

In June 2024, our team proudly participated in The Wolf Run, an exhilarating outdoor event that challenges participants with a mix of mud, trails, and obstacle courses. This year, we brought our expertise to the forefront by setting up and managing the mobile recovery unit, aptly named the Recovery Hub. Our goal was to provide Wolf Runners with top-tier recovery services, ensuring they could rejuvenate and recover effectively after their strenuous efforts.

The Recovery Hub quickly became a vital stop for participants. Our advanced sports massage services were highly sought after, offering runners relief from muscle fatigue and soreness. These massages, administered by our skilled therapists, helped alleviate tension and promote quicker recovery, allowing runners to feel refreshed and ready for their next challenge.

In addition to massages, we introduced ice pod therapy, which provided an invigorating cool-down experience, reducing inflammation and speeding up muscle recovery. For those seeking warmth and relaxation, our hot steam saunas offered a perfect counterbalance, soothing tired muscles and promoting overall relaxation.

Our compression boot therapy, available on anti-gravity chairs, was a standout feature. This innovative treatment helped improve circulation and reduce muscle swelling, making it a favourite among the runners. The mobile injury assessment clinic was on hand to address any immediate concerns, ensuring that all participants received the necessary care and advice.

We also provided Theragun therapy, a cutting-edge percussive therapy tool that targeted deep muscle tension and promoted faster recovery. Medical acupuncture was available for those needing precise, targeted pain relief and enhanced healing.

Finally, our stretch and recover zone offered a dedicated space for runners to engage in guided stretching routines, helping to prevent injuries and enhance flexibility.

Our participation at The Wolf Run 2024 was a resounding success, with the Recovery Hub receiving overwhelming positive feedback. We are proud to have contributed to the well-being of the runners, enhancing their experience and supporting their recovery journey. We look forward to bringing our comprehensive recovery services to future events, continuing to promote health, wellness, and optimal performance.

If you would like to book our recovery hub then please click here alternatively contact us directly for more information.

Hydration: The Importance of fluid balance

Posted on June 17, 2024

Hydration: The Importance of fluid balance

Water is essential for life, and the human body cannot function properly without enough water. Some of the key functions of water in the body include:

Regulating body temperature: When we are active, our bodies generate heat, and water helps to regulate our internal temperature by sweating.
Lubricating joints: Water helps to keep the joints lubricated, which is crucial for preventing joint pain and reducing the risk of injury.
Flushing out waste: Water helps to flush out waste from the body, which is important for keeping the kidneys functioning properly and reducing the risk of kidney stones.
Aiding digestion: Water is essential for digesting food and absorbing nutrients.
Transporting nutrients: Water is needed to transport essential nutrients and oxygen to all the cells in the body.

Water is essential for life, and the human body cannot function properly without enough water. Some of the key functions of water in the body include:

Regulating body temperature: When we are active, our bodies generate heat, and water helps to regulate our internal temperature by sweating.
Lubricating joints: Water helps to keep the joints lubricated, which is crucial for preventing joint pain and reducing the risk of injury.
Flushing out waste: Water helps to flush out waste from the body, which is important for keeping the kidneys functioning properly and reducing the risk of kidney stones.
Aiding digestion: Water is essential for digesting food and absorbing nutrients.
Transporting nutrients: Water is needed to transport essential nutrients and oxygen to all the cells in the body.

Benefits

Staying hydrated has many benefits for the body, including:

Improved physical performance: When the body is dehydrated, physical performance can be reduced, and fatigue can set in more quickly. Drinking enough water can help to improve energy levels and enhance physical performance.
Better skin health: Water is essential for keeping the skin hydrated and healthy. When the body is dehydrated, skin can become dry, flaky, and wrinkles can be more noticeable.
Improved mental clarity: Water is essential for maintaining good brain function, and staying hydrated can help to improve focus, concentration, and memory.
Reduced risk of headaches: Dehydration is a common cause of headaches, and drinking enough water can help to prevent them.
Better kidney function: As mentioned earlier, water is crucial for keeping the kidneys functioning properly and flushing out waste.

Risk

Not drinking enough water can have serious consequences for the body, including:

Dehydration: The most obvious risk of not drinking enough water is dehydration. Symptoms of dehydration can include dry mouth, fatigue, dizziness, and confusion.
Kidney damage: When the body is dehydrated, the kidneys have to work harder to remove waste, and this can increase the risk of kidney damage.
Constipation: Water is essential for keeping the digestive system functioning properly, and a lack of water can lead to constipation.
Increased risk of infections: When the body is dehydrated, the immune system can become weakened, increasing the risk of infections.
Heart problems: Dehydration can cause the blood volume to decrease, which can put extra strain on the heart and increase the risk of heart problems.

Hydration and exercising

Hydration is crucial during exercise as it helps maintain blood flow, regulate body temperature, and prevent dehydration. The amount of water a person needs during exercise depends on factors such as the intensity of the activity, the duration of the exercise, and the individual’s body size and sweat rate. As a general guideline, athletes should aim to drink 17-20 ounces of water two to three hours before exercise and then continue to drink 7-10 ounces every 10-20 minutes during the activity. For longer workouts lasting more than an hour, sports drinks containing electrolytes may also be beneficial. It is important to note that thirst is not always an accurate indicator of hydration status, so it’s essential to drink water even if you don’t feel thirsty. Additionally, it’s important to avoid alcohol and caffeine before and during exercise, as these can increase dehydration.

Summary

In conclusion, hydration and fluid balance are essential aspects of maintaining good health and well-being. Drinking enough water is crucial for regulating body temperature, lubricating joints, flushing out waste, aiding digestion, and transporting nutrients. Staying hydrated has many benefits for the body, including improved physical performance, better skin health, improved mental clarity, reduced risk of headaches, and better kidney function. Not drinking enough water can have serious consequences for the body, including dehydration, kidney damage, constipation, increased risk of infections, and heart problems. Therefore, it is essential to make sure that you drink enough water every day to stay hydrated and maintain good health.

If you think it would be beneficial to discuss your nutrition and fluid intake with one of our highly qualified nutritionists then please contact us or make a booking online.

Flat Feet

Posted on June 17, 2024

Flat Feet

Flat Foot medically known as Pes planus, is a medical condition in which the medial longitudinal arch (MLA) which runs the length of the foot is flattened out or lowered. Flatfoot may affect one or both feet, and not only increases the load acting on the foot structure, but also interferes with the normal foot function. Therefore, individuals with flat feet experience discomfort while standing for long periods of time and exhibit a distinctive flat-footed gait.

Typical flatfoot symptoms include a tenderness of the plantar fascia, a laxity of the ligaments, a rapid tiring of the foot, pain under stress, and instability of the medial side foot structure. Over time, the mechanical overloading resulting from the flattened MLA is transferred to proximal areas such as the knees, hips and lower back, and thus flatfoot is recognized as a contributory factor in a wide variety of medical conditions, including lower limb musculoskeletal pathologies such as plantar fasciitis Achilles tendonitis, and patello-femoral joint pain.

Flatfoot deformities are commonly treated using some form of orthotic device. Such devices are designed to provide stability and to realign the foot arch, and have a demonstrable success in alleviating patients’ symptoms.

Anatomy

Flatfeet are an anatomical alteration which can occur in one foot or in both feet. The most common structural difference in flatfeet is found to be rear-foot varus which in turn causes excessive pronation of the foot.

In addition, deepened navicular cup, widened talus articular surface, proximally faced talus, and higher positioned navicular articular surface can be seen. These alterations cause the MLA to collapse resulting in a loss of arch height. When this loss of arch height is observable in both non-weight bearing and weight bearing positions, it is termed as rigid flatfeet.

Contrarily, when a normal MLA height is present in non-weight bearing condition and collapses with weight bearing is identified as flexible flatfeet.

Symptoms

The most identifiable symptoms and characteristics of flat feet are the decrease or lack of arches in the feet (especially when weight bearing) and pain / fatigue along the inner side of the feet and arches.

Some issues caused by flat feet include:

Inflammation of soft tissue
Foot, arch, and leg fatigue
Heel, foot, and ankle pain
Knee, hip, and lower back pain
Rolled-in ankles
Abnormal walking patterns
Shin splints
Bunions
Hammertoe
Arthritis
Plantar fasciitis
Posterior tibial tendon dysfunction (PTTD)

Causes

Flatfeet is not unusual in infants and toddlers, because the foot’s arch hasn’t yet developed. Most people’s arches develop throughout childhood, but some people never develop arches. People without arches may or may not have problems.

Some children have flexible flatfeet, often called flexible flatfoot, in which the arch is visible when the child is sitting or standing on tiptoes but disappears when the child stands. Most children outgrow flexible flatfeet without problems.

People without flatfeet can also develop the condition. Arches can collapse abruptly after an injury. Or the collapse can happen over years of wear and tear. Over time, the tendon that runs along the inside of the ankle and helps support the arch can get weakened or tear. As the severity increases, arthritis may develop in the foot.

Diagnosis

The observation of the feet mechanics from the front and back and also toes stand. The strength test in the ankles and locate the main area of pain. The wear pattern on the shoes also may reveal information about the feet.

Imaging tests that can be helpful in diagnosing the cause of foot pain may include:

X-rays. A simple X-ray uses a small amount of radiation to produce images of the bones and joints in the feet. It’s particularly useful in evaluating alignment and detecting arthritis.
CT scan. This test takes X-rays of the foot from different angles and provides much more detail than a standard X-ray.
Ultrasound may be used when a tendon injury is suspected. Ultrasound uses sound waves to produce detailed images of soft tissues within the body.
Using radio waves and a strong magnet, MRIs provide excellent detail of both bone and soft tissues.

Treatment

Many people with flat feet don’t have significant problems or need treatment. However, if foot pain, stiffness or other issues occur health provider might recommend nonsurgical treatments. Rarely, people need surgery to fix rigid flat feet or problems with bones or tendons.

Treatments include:

Nonsteroidal anti-inflammatory drugs (NSAIDs), rest and ice to ease inflammation and pain.
Physical therapies to stretch and strengthen tight tendons and muscles, improving flexibility and mobility.
Supportive devices like foot orthotics, foot or leg braces and custom-made shoes.

Exercises

Toes elevations: Start by standing with your feet shoulder-width apart and flat on the ground. Slowly raise your toes off the ground as high as you can, while keeping your heels on the ground. Hold this position for a few seconds, then lower your toes back down to the ground. Repeat for several repetitions.
Toes scrunches: Begin by sitting in a chair with your feet flat on the ground. Scrunch your toes together as tightly as you can, then relax them. Repeat for several repetitions.
Double/Single leg raises: Start by lying on your back with your legs straight out in front of you. For double leg raises, raise both legs off the ground at the same time, keeping them straight. For single leg raises, raise one leg off the ground while keeping the other leg straight and on the ground. Hold the raised leg in the air for a few seconds, then lower it back down to the ground. Repeat for several repetitions on each leg.
Standing single leg balance: Stand on one foot with your knee slightly bent. Hold this position for as long as you can, up to 30 seconds, then switch to the other foot. For a greater challenge, close your eyes or stand on a pillow or unstable surface.
Toes walks: Start by standing with your feet flat on the ground. Slowly walk forward on your toes, keeping your heels off the ground. Walk for a few steps, then lower your heels back down to the ground. Repeat for several repetitions.
Heel walks: Begin by standing with your feet flat on the ground. Slowly walk forward on your heels, keeping your toes off the ground. Walk for a few steps, then lower your toes back down to the ground. Repeat for several repetitions.
Calf muscle stretch: Start by standing facing a wall with your hands on the wall at shoulder height. Take one step back with one foot, keeping your heel on the ground. Bend your front knee, keeping your back leg straight, until you feel a stretch in your calf muscle. Hold this position for 15-30 seconds, then switch legs and repeat.

Prevention

Flat feet can be hereditary and hereditary causes can’t be prevented. However, to prevent the condition from worsening and causing excessive pain by taking precautions such as wearing shoes that fit well and providing the necessary foot support.

How we can help

Massage therapy and sports therapy can be effective treatment options for individuals with flat feet. These therapies aim to address imbalances in the muscles and connective tissues of the feet and lower legs, which can contribute to the development of flat feet or exacerbate existing flat foot symptoms.

Massage therapy involves the manual manipulation of soft tissues, such as muscles and fascia, to promote relaxation, improve circulation, and reduce tension and pain. A massage therapist can work on the feet and lower legs to release tension in muscles and connective tissues that may be contributing to flat foot symptoms. They may also use techniques such as trigger point therapy or myofascial release to address specific areas of tension or pain.

Sports therapy, on the other hand, focuses on improving strength, flexibility, and function in the muscles and joints of the feet and lower legs. A sports therapist can develop a personalized exercise program to help strengthen weak muscles, improve flexibility, and correct imbalances in the feet and legs that may be contributing to flat feet. They may also use techniques such as kinesiology taping or orthotics to support the arch of the foot and promote proper alignment.

Together, massage therapy and sports therapy can help alleviate pain, improve function, and prevent further complications associated with flat feet. If you are experiencing flat foot symptoms or have been diagnosed with flat feet, consult with a qualified massage therapist or sports therapist to develop a personalized treatment plan that can help you achieve optimal foot health.

Rotator Cuff Injury

Posted on June 17, 2024

Rotator Cuff Injury

In the rotator cuff region there are four muscles, tendons and ligaments, surrounding the shoulder which provide added stability to the shoulder joint. This structure helps to keep the bone securely placed into the socket. Injury to the rotator cuffs can cause an ache like pain in the shoulder. This may lead to a feeling of muscle weakness and inability to lift the shoulder above the head.

Rotator cuff injuries are most commonly presented in people regularly exposed to overhead movements, such as painters, carpenters and builders. Individuals who suffer from this injury can usually manage their symptoms, through sports massage and specific exercises focusing on the rotator cuff muscle region. However, if not treated correctly, further injury to the area may occur such as a complete tear, which may result in surgery.

Anatomy

The rotator cuffs are made up by four muscles, these are the supraspinatus, infraspinatus, teres minor and subscapularis. These muscles aid in keeping the upper arm and shoulder into the socket with stability. They also each allow specific movements at the shoulder joint. The group of four muscles all originate within the shoulder blade, but all insert into different portions of the upper arm bone.

Supraspinatus: This muscle originates at the supraspinous fossa; the muscle belly passes laterally over the acromion process and inserts into the greater tubercle of the humerus bone. This muscle allows the first 15 degree’s movement of abduction, after this the deltoid and trapezius muscles will then allow further motion.

Infraspinatus: The origin of the infraspinatus is the infraspinatus fossa, and the insertion is also the greater tubercle of the humerus. The motion created by this muscle is lateral rotation of the shoulder, moving the arm away from the centreline of the body.

Teres Minor: A small narrow muscle on the back of the shoulder blade which sits underneath the infraspinatus. The origin is the lateral boarder of the scapula. This muscle contributes to external rotation of the arm of the body.

Subscapularis: This rotator cuff is the strongest and largest out of the three listed above. This muscle originates at the subscapularis fossa and inserts into the lesser tubercle of the humerus. The subscapularis allows greater motion at the shoulder and mainly aids in allowing medial rotation of the arm.

Symptoms

Common symptoms of possible rotator cuff injury:

Dull ache
Difficulty lifting arm over head
Weakness around the shoulder
Disturbed sleep
The constant need to use self-myofascial techniques

Causes

There are a few common risk factors of why rotator injury may occur:

Family History: There may be family history of rotator cuff injuries which may make certain family members more prone to having the injury than others.
The type of job you do: Individuals who work in construction or manual labour who have repetitive overhead movement of the shoulder could damage the rotator cuff overtime.
Age: As you get older joints and muscles become weaker, meaning you may be more prone to injury overtime.

Diagnosis

To diagnose a rotator cuff injury a physical examination will be carried out by a doctor or a physiotherapist. Firstly, they may ask about your day-to-day activities which may determine the seriousness of the injury. The doctor will test the range of movement at the shoulder by getting you to perform movements such as flexion, extension, abduction, adduction and medial and lateral rotation. This will allow the doctor to determine if it is actually rotator cuff injury or whether it may be other conditions such as impingement or tendinitis.

Imaging scans such as X-Ray’s may also be used to see if there is any abnormal bone growth within the joint, which may be causing the pain.

Treatment

Treatments for rotator cuff injuries can be non-surgical or surgical. Tendinitis may occur over time from the repetitive strain placed around the joint, so it is important to treat the affected area.

Apply a cold compress/ ice to the effected area to reduce swelling
Heat packs can be used to reduce swelling
Resting the affected area
Inflammatory medication such as ibuprofen and naproxen
Reduce the amount of repetitive movement to the joint
Don’t lift the arm overhead

Exercises

Doorway Stretch: Stand facing an open doorway with your hands placed on the door frame at shoulder height. Step one foot forward and gently lean forward, feeling a stretch in your chest and shoulders. Hold the stretch for 20-30 seconds before releasing. Repeat the stretch with the other foot forward.
External rotation with weight: Hold a dumbbell or weight plate in one hand and stand with your elbow bent at 90 degrees and your upper arm against your side. Rotate your arm outwards, away from your body, while keeping your elbow tucked in. Slowly return to the starting position and repeat for 8-12 repetitions before switching arms.
High to low rows with resistance band: Attach a resistance band to a sturdy anchor point at chest height. Stand facing the anchor point with the band in both hands. Pull the band towards your chest, keeping your elbows tucked in and your shoulders down. Slowly release the band back to the starting position and repeat for 8-12 repetitions.
Reverse fly’s: Hold a dumbbell or weight plate in each hand and bend forward at the waist, keeping your back straight. Extend your arms out to the sides, keeping them parallel to the floor. Squeeze your shoulder blades together as you bring the weights up towards your body, then slowly release back to the starting position. Repeat for 8-12 repetitions.
Lawn mower pull with resistance band: Attach a resistance band to a low anchor point and stand with your side to the anchor point. Hold the band in one hand with your arm extended towards the anchor point. Pull the band towards your chest, keeping your elbow bent and your shoulder blade squeezed down and back. Slowly release back to the starting position and repeat for 8-12 repetitions before switching sides.
Isometric internal rotation: Stand with your elbow bent at 90 degrees and your upper arm against your side. Place a rolled up towel or small ball between your elbow and your side. Squeeze your elbow into your side, holding the contraction for 10-15 seconds before releasing. Repeat for 2-3 sets of 10-15 repetitions.
Isometric external rotation: Stand with your elbow bent at 90 degrees and your upper arm against your side. Hold a resistance band in both hands, with one end of the band anchored to a sturdy object. Rotate your arm outwards, away from your body, while keeping your elbow tucked in. Hold the contraction for 10-15 seconds before releasing. Repeat for 2-3 sets of 10-15 repetitions before switching arms.

Prevention

Strengthen the rotator cuff muscles: Exercises that target the rotator cuff muscles can help to build strength and stability in the shoulder joint. Examples of such exercises include external rotation with a resistance band, internal rotation with a light weight, and scapular stabilization exercises.
Warm up properly: Before engaging in any activities that involve overhead arm movements, it is important to warm up the shoulder joint with dynamic stretches and exercises. This can help to increase blood flow to the muscles and reduce the risk of injury.
Practice good technique: When engaging in activities that involve overhead arm movements, it is important to use proper technique and form. This can help to reduce stress on the rotator cuff muscles and tendons and minimize the risk of injury.
Use proper equipment: Using equipment that is properly fitted and designed for the activity can help to reduce the risk of rotator cuff injuries. For example, using a tennis racket with a larger grip or wearing properly fitting swim goggles can reduce the stress on the shoulder joint.
Rest and recover: Resting and allowing the shoulder joint to recover after activity is important for preventing overuse injuries. Avoiding overuse and engaging in activities that strengthen and stretch the shoulder muscles can help to prevent rotator cuff injuries.

How We Can Help

We understand that dealing with a rotator cuff injury can be a challenging and painful experience. As healthcare professionals, we are dedicated to helping you manage your symptoms and regain full function of your shoulder joint.

We are pleased to offer you our services in massage therapy and sports therapy, both of which can be highly effective in treating rotator cuff injuries. Our trained and experienced therapists can work with you to reduce pain and inflammation, improve range of motion, correct muscle imbalances, and provide advice on injury prevention.

Our services are tailored to meet your individual needs and goals, and we will work with you to develop a treatment plan that is effective and manageable for you. We believe in a collaborative approach to healthcare, and we may work in conjunction with other healthcare professionals, such as physiotherapists or orthopedic specialists, to ensure that you receive the best possible care.

We take pride in providing our patients with high-quality, compassionate care, and we are committed to helping you achieve optimal health and well-being. If you are interested in learning more about our physiotherapy and sports therapy services, or if you would like to schedule an appointment, please do not hesitate to contact us.

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