All posts by Paul

Top Sports Injuries

Ankle Sprain

Normally caused by rolling your ankles.

Important to make sure it fully resolves as a lack of ankle movement can cause knee or foot problems.

Tip/      If you’re playing netball, soccer or any contact sport wear the correct shoes and make sure you have strong ankle, lower leg and foot muscles – if you do roll your ankle rehabilitation should strengthen these muscles.

Knee Ligament Injuries

Normally as a result of cutting or fast changes in direction – common in netball, basketball and soccer.

Tip/ Make sure you’re fit before the season starts – work on strength, endurance and flexibility.

Shoulder Injuries – the dreaded rotator cuff

Not just seen in sports injuries – our most common injury at the Clinic.  Just “overdoing it” can damage the cuff – the small muscles weren’t designed for hard work.

Tip/      Don’t suddenly play tennis/golf/squash or swim for a lot longer than you’re used to and don’t overdo the weights at the gym – your good posture and form is vital to help avoid these injuries.

Low Back Disorders

80 percent of the population suffer from low back pain in their lives – and 80 percent of those have recurring problems.  Often caused by poor posture or sports technique and muscle imbalances.

If you have a low back problem you should seek help to sort it out properly and get advice on how to prevent those all too common recurrences.

Neck Pain

A real ‘pain in the neck’.  Often caused by poor flexibility or sudden movements.

 DO THIS EXERCISE AND YOU MIGHT JUST GET ALL 5 INJURIES!!

 For all appointments call 04 499 3504.

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Are School Bags Hurting Our Kids?

School bags are getting heavier and our kid’s necks, shoulders and spines are bearing the brunt.

Secondary school students carry the heaviest loads at a time when their adolescent spines are developing and their muscular strength has not reached adequate levels of maturity.  Research shows that up to 77% of secondary school students report musculoskeletal symptoms in the neck, shoulders, upper and lower back.

Heavier school bags and longer carriage duration are thought to be contributing factors in the development of this pain.  Research in New Zealand has shown average bag weights at around 11-12% of body weight in secondary school students.  The accepted International guideline for this age group is a maximum of 10%.

The issue appears to be greatest at secondary school where students often do not have access to lockers.  These students carry the full load of a day’s books not only to and from school, but around school each day.  On sports days these bag weights increase or the students carry an extra bag contributing to the load.

Students carrying greater than 10% of their weight are certainly placing themselves at risk of developing pain.

Apart from the obvious need to reduce the weight of our bags to internationally acceptable standards (10% of body weight maximum) there are a number of other factors that we can influence to reduce the risk to our shoulders and spines.

School Lockers

Access to school lockers allows students to store heavier texts during the day and access them only when required.  This single factor can reduce bag weight considerably.

Bag Selection

Backpacks are the best option for school bags as they allow equal weight distribution over the shoulders and upper back.  They must be worn correctly on both shoulders to achieve this.  Tighten the adjustable shoulder straps to keep the weight against the spine and choose a bag that fits the students back.  Shape and depth is an important factor to keep the contents of the bag as close to the spine as possible.

Inclusion of a padded waist strap allows weight to be carried through the hips reducing shoulder and neck load.  All bag straps should be adjustable and shoulder straps need to be wide enough to distribute the weight.

Packing Backpacks

Heavier books and items need to be packed as closely to the spine as possible and preventing items moving during carriage will help to reduce the stress on the shoulders and back.

Addressing the problem associated with backpacks is an important factor in protecting our children’s spines for the future.

Mike Stewart is a Manipulative Physiotherapist at the Oamaru Physiotherapy Clinic.  He has post graduate qualifications in Manipulative Therapy and Sports Medicine and is a Registered Physiotherapy Acupuncturist.

He has toured as a Physiotherapist with the Maori All Blacks from 1996 to 2008.

Source:  Oamaru Physiotherapy Clinic written by Mike Stewart and Michelle Sintmaartensdyk

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Office workers – cycling

There’s a mouse in my office!

WHY SHOULDER AND NECK PAIN MAY BE A RESULT OF THOSE PESKY CREATURES

They’re everywhere you look these days – rampant in office cubicles, even invading our homes!  While the majority sit quietly on our keyboard tray, some like to hang out on our desk or other nearby locations.  Seemingly harmless, these pesky little creatures can often cause unnecessary pain and tension in the shoulders, neck and upper back.

A growing number of computer users are suffering from neck and/or shoulder conditions directly related to incorrect working postures and chronic repetitive strain.  This strain can lead to chronic muscle tightness and spasm in the shoulders and neck.

This may eventually lead to arm pain and even weakness in your hands.  Be sure to seek help from a Physiotherapist if you pain is persisting or worsening.

WHAT CAN YOU DO TO AVOID THIS…

Be sure your workstation is set up for YOU!  Follow the 90 degree rule at your desk to avoid unnecessary upper body strain and tension.

Knees, hips, and elbows should all be at 90°, when sitting up straight in your chair.

If you need to raise your chair to accommodate your elbows, try placing old telephone books under your feet so you can reach the floor comfortably.  Placing your mouse directly beside your keyboard will help avoid any unnecessary movements between the two and will keep your elbow at 90° when using the mouse.

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Ankle Sprain

The ankle is the most commonly injured joint in the body.  A sprain occurs when the ankle is twisted in a sideways motion resulting in injury to the ligaments and soft tissues that restrain the joint.

How Do Ankles Sprain?

The most common type of ankle sprain is when the foot and ankle are rolled inward stressing all the ligaments on the outside of the ankle.  90% of ankle sprains occur in this way.

Landing and jumping sports like netball and basketball have a high incidence of ankle sprain.  High heel shoes also increase the risk of sprain.

Symptoms

The degree of symptoms tends to correlate with the degree of injury.

Ankle sprains are classified into 3 grades.

Grade 1 sprains involve a mild stretch of the ligament which usually resolves within 2-7 days.

Grade 2 sprains are moderate injuries involving a partial tear of the ligament.  The ankle is moderately swollen and very painful.

Grade 3 sprains are severe and involve a complete rupture of the ligament.  They are significantly swollen but may not be that painful.  The ankle will often feel unstable.

First Aid Measures

RICE – Rest, Ice, Compression and Elevation is still the treatment of choice in the early stages of any acute ankle sprain.

RICE controls the swelling, eases the pain and prevents further tissue damage.

Should I Seek Treatment?

If the ankle swells considerably and it is difficult to walk it would be advisable to seek assessment from your GP or Physiotherapist.

It is important to ascertain the grade of injury to determine the management required.  They will carry out a physical examination to assess this structural damage.  An important part of this examination is testing the integrity of 2 main stability ligaments.

Management of a grade 3 ankle sprain is critical.  The damaged ligament must be immobilized to some extent (ankle stability brace) to allow the healing process to repair the ligament.

Poorly managed grade 3 sprains often result in a lifetime of instability.

Rehabilitation of grade 2 & 3 ankle sprains involves restoration of proprioception (balance reactions), muscle strength and normal ankle range.

Do I Need a Brace or Strapping?

Elastic braces may be beneficial for controlling swelling and giving balance feedback.  This type of brace does not restrict ankle motion and will not prevent a sprain.

Ankle strapping restricts joint motion and is used in the acute stage to protect healing ligaments as well as in the early stages of returning to sport.
Rigid braces generally stop the ankle from twisting sideways and are used for unstable ankles in the acute stage to promote healing and in chronic unstable ankles to prevent injury while playing sport or walking on rough ground.

Mike Stewart is a Manipulative Physiotherapist at the Oamaru Physiotherapy Clinic.  He has post graduate qualifications in Manipulative Therapy and Sports Medicine and is a Registered Physiotherapy Acupuncturist.

He has toured as a Physiotherapist with the Maori All Blacks from 1996 to 2008.

Source:  Oamaru Physiotherapy Clinic written by Mike Stewart and Michelle Sintmaartensdyk

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Finding Balance

Balance – the ability of our body to maintain equilibrium when we stand, walk or perform our daily activities.   As ‘toddlers’ we toddled as our growing bodies developed the pathways that today enable us to balance.  We unconsciously do it all of the time but at some stages of our lives it is harder to achieve and maintain balance.

Athletes and sports people spend many hours perfecting specific skills for their sports which all involve honing their balance. Imagine Daniel Carter kicking goals, or Irene Van Dyk shooting hoops if unable to balance. Even lesser athletes amongst us can improve our performance with enhanced balance skills.

Certain illnesses or damage to the brain can impair our ability to maintain balance.  As we age our balance deteriorates and requires training to maintain the skills we have mostly taken for granted all our lives.

To understand our changing ability to balance it helps to understand some of the anatomy or the ‘nuts and bolts’ that make it work.  Our balance control centre is in the brain in particular, the cerebellum. This area receives and processes information from three types of sensors in other parts of the body and then co ordinates our muscles to respond to maintain balance.

The eyes send visual cues to the brain. An  example of how this visual feed-back helps is when we walk straight down a passageway in day light, but at night with the light off it is hard to  keep straight and off the walls.

The inner ear or labyrinth contains a series of fluid filled canals.  As our body and head position changes the fluid moves, generating feedback to the brain rather like a 3D spirit level.

The third set of sensors are the proprioceptors; nerve endings found in muscles, tendons, joints and skin. These are sensitive to stretch and pressure.  A simple test of their sensitivity is to bend your finger right backwards- it is the proprioreceptors that tell you to stop! And in weight bearing joints that message contributes to your ability to balance.

At different times our ability to balance can be compromised, either by our brain’s inability to receive and process the sensor’s feedback (e.g.; head injury), the sensors feeding inadequate information to the brain (e.g.; inner ear infection or  reduced proprioception in an ankle joint after an ankle sprain), or by our body’s inability to react to the brain’s instructions (e.g.; muscles not strong enough or  joints too stiff to perform the balance correction)

Test Your Balance – Find a safe space where there is something solid to support yourself if you do lose balance. As you attempt these exercises assume the position and try to hold it for 10 seconds. When you can achieve this, attempt the same position with your eyes closed, again aiming to be able to hold for  10 seconds before progressing to the next level of exercise.

i) Stand with both feet together

ii) Stand with one foot in front of the other-heel to toe

iii)Stand on one leg

iv) Stand on one leg  on a soft surface (folded towel)

If you are of advanced years and your balance is not as stable as you would like, discuss your problem with your GP or Physiotherapist who is able to help identify why your balance is impaired and may recommend a balance strengthening exercise programme.

If you are younger, (especially if you are an active sportsperson) and are  unable to maintain balance while standing  on one foot with your eyes closed for at least 10 seconds you also would benefit from a specific balance exercise  programme.

A balance exercise programme will include exercises to sharpen up your balance sensors, strengthening exercises for your trunk (core muscles), hip extensor (butt) muscles, quadriceps (thigh) muscles and calf muscles, as well as stretches.

Balance is an integral part of general fitness and is essential in prevention of falls.  Subtle changes in balance are an indication that it may be time to seek some assistance from your Physiotherapist.

Jeannie Brown is a Physiotherapist at the Oamaru Physiotherapy Clinic.  She has a wealth of physiotherapy experience in the management of orthopaedic and musculoskeletal conditions.

Source:  Oamaru Physiotherapy Clinic written by Mike Stewart and Michelle Sintmaartensdyk

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The Gym

We provide injury management for everyone wanting fast, effective help to return full activities.  We spend extra time to ensure complete recovery and prevention of recurrence to keep you at peak performance so you enjoy life to the full- because your body deserves the best of care.

We know you have a choice.  Choose us for:

  1. Perfect central city locatio
  2. Experienced team to treat a full range of injuries and conditions.
  3. Easy to get appointment times to suit.
  4. Seen on time, every time.
  5. Information on your progress from visit to visit.
  6. All appointments 30 minutes.

 

With the onset of daylight saving summer is fast approaching, it’s time to get those niggles sorted so you can be more active and enjoy the long summer nights.

If you have ongoing or recurrent joint or muscle problems, such as back and neck, leg, arm or shoulder pain/discomfort, physiotherapy can help. 

It won’t get better on its own!

 Remember,

if you do have a recent injury                         Avoid        

Rest                                                                                         Heat

Ice                                                                                           Alcohol

Compression                                                                          Running

Elevation                                                                                Massage

 

It’s always worth popping in for advice- it is usually an ACC covered injury and some professional advice can ensure an optimal recovery.

For all appointments call 04 499 3504.

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Injury Management

Fast, Effective Injury Management

Extra time to ensure complete recovery and prevent recurrence- Because your body deserves the best of care.

What a lousy winter!- Us Physios have been quieter this season as so many of the winter sports games were cancelled due to the fields turning to mud pools- but spring is in the air and that means a lot of you will be gearing up in your running activities- whether that be competitive or otherwise.

 So some advice on those calves and achilles problems…

Tendonitis– literally means inflammation of the tendon BUT there are NO INFLAMMATORY cells in so called achilles tendonitis- so if you’ve been treated for your achilles problems with anti-inflammatory medication and topical anti-inflammatory approaches its no wonder you may still have a problem. [ You can still have inflammatory changes in the peritendon but this is  less common].

So what is it?- it’s a tendonopathy!  That means the cells that make up your collagen tendon change:

  • they increase or decrease in number.
  • the collagen strands separate and unravel so the structure collapses a bit
  • the substance around the collagen strands increases (so there’s comparatively less support structure there)
  • vascularization increases (more blood vessels, more nerves and more pain!)

Why did I get it?  Can be overload of the tendon (i.e. overtraining) can just happen (a number of predisposing factors and unfortunately age and body fat are two of them)

So how do I get better?
The evidence points to exercise!

But isn’t  that how I got it in the first place!!

Yes BUT now you need specific “eccentric” exercises (that means that as the muscle is working it’s lengthening- that’s much harder than concentric exercise which works the muscle as it shortens).
Example of eccentric calf exercise off a step

 The amount of exercise will depend on your own individual presentation.

You may receive a strength- based programme or a pain based programme.

The type of exercise will also vary a little.

Is that all?

No- we’ll look at any other contributing factors-

▪ positional habits (high heels or sitting with your feet pointed all the time- leading to shortened calves)

▪ muscle imbalances                                                    ▪ joint movement restrictions

▪ running style                                                             ▪ training schedule

▪ biomechanical issues                                     ▪ shoes

 

 

But it’s not just your achilles that can be a tendonopathy-

 

Tennis elbow

“It just won’t go away!!”

 

Rotator cuff shoulder problems

(especially supraspinatus)

▪ and those niggly adductor sprains

jumpers knee

(the patella/quads tendon)

So….

  • If you have soreness in your achilles or any of the other areas mentioned either caused by injury or an ongoing chronic problem you will need help with adjusting your activity level and getting back to peak performance.

 

For all appointments call  04 499 3504.

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Acupuncture and Physiotherapy

Increasingly , acupuncture is becoming more widely used and accepted throughout the medical community. Many physiotherapists offer acupuncture as a treatment modality in conjunction with traditional physiotherapy management.  Physiotherapists who practice acupuncture go through post-graduate training of one to two years duration in order to become qualified acupuncturists.

Acupuncture involves inserting fine needles into specific points located throughout the body to help relieve pain or have other therapeutic effects. Acupuncture originated in China some 5000 years ago, one belief is that soldiers who were wounded in battle experienced pain relief in other areas of their body, this lead to experimenting with arrows, sharp rocks and later, needles.

The traditional Chinese belief of health is based on a balance of yin and yang throughout the body.  The ancient Chinese people used to pay their doctors to keep them well, rather than to help fix them once they became ill.  The Chinese believe energy flows through the body between the organs along channels called meridians.  Acupuncture points are located along these meridians.

There are many modern theories as to why acupuncture works and there has been much scientific research carried out to help prove these theories. The ‘gate control’ theory involves acupuncture stimulating large, touch sensitive nerve fibres located throughout the skin and connective tissue, these override and can block the transmission of the smaller, pain nerve fibres at the level of the spinal cord, helping to reduce the sensation of pain. The neuro-endocrine theory works on the fact that acupuncture points are located close to nerve endings. When stimulated, these release certain neurotransmitters such as endorphin, a natural painkiller that resembles as opiates(i.e. Morphine).  These neurotransmitters are similar to ones released when we exercise and can have an effect of reducing the transmission of pain messages to the brain.

What can you expect from an acupuncture treatment? Pain relief may be immediate or develop over a few hours or days. Acupuncture often has a cumulative effect, with  pain relieving affects building up over a series of treatments. There are some side-effects, mostly they are rare, but can include light-headedness, dizziness, tiredness, slight bruising or muscle aching after treatment. Your physiotherapist will discuss these with you before treatment.

A number of disposable needles (3-5) may be used in each treatment, with treatment time usually lasting 15-20 minutes.  The needles used are extremely fine and usually cause little or no discomfort.

Acupuncture has a variety of uses in clinical physiotherapy practice and complements traditional physical therapy techniques.  Conditions commonly treated include osteoarthritis, muscle spasm, headaches, low back and joint sprains.

Philippa King is a physiotherapist at the Oamaru Physiotherapy clinic.  She is undertaking postgraduate study in Sports Medicine and Acupuncture.   Philippa is actively involved with North Otago Rugby, providing physiotherapy services for the Heartland team.

Source:  Oamaru Physiotherapy Clinic written by Mike Stewart and Michelle Sintmaartensdyk

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Illusions

We provide injury management for everyone wanting fast, effective help to return full activities.  We spend extra time to ensure complete recovery and prevention of recurrence to keep you at peak performance so you enjoy life to the full- because your body deserves the best of care.

 

We know you have a choice.  Choose us for:

  1. 1.      Perfect central city location.
  2. 2.  Experienced team to treat a full range of injuries and conditions.
  3. 3.    Easy to get appointment times to suit.
  4. 4.   Seen on time, every time.
  5. 5.     Information on your progress from visit to visit.
  6. 6.    All appointments 30 minutes.

 

With the onset of daylight saving summer is fast approaching, it’s time to get those niggles sorted so you can be more active and enjoy the long summer nights.

 

If you have ongoing or recurrent joint or muscle problems, such as back and neck, leg, arm or shoulder pain/discomfort, physiotherapy can help.

 

It won’t get better on its own!

 

                                      Call us for help with:

                                                         

▪ Sore back and neck                                        ▪ Headaches

▪ Sports injuries                                        ▪ Gardening aches and pains

▪ Ongoing niggles                                              ▪ Muscle imbalance

▪ Work injuries/ OOS                              ▪ Massage/ Pilates

▪ Shoulder Tension                                            ▪ Acupuncture

 

It’s always worth popping in for advice- it is usually an ACC covered injury and some professional advice can ensure an optimal recovery.

For all appointments call 04 499 3504.

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Top 5 Injuries

TOP 10 SPORT INJURIES- THE NEXT 5

Rib and Thoracic Sprains

Poor flexibility of the arms and shoulders can be a factor in rib and thoracic sprains but often its just bad luck.  Twisting sports like hockey and golf cause thoracic sprains.

Hamstring Injury

These often occur during sprinting following inadequate warm-up – they are often also a result of underlying muscle imbalance and sciatic nerve irritation.

TipEnsuring you use your muscles correctly and have a good warm-up before strenuous activity will help prevent injury

Anterior Knee Pain/Patello – Femoral Pain

“Runners knee” – most often caused by muscle imbalance and biomechanical issues.  An old ankle injury restricting movement will cause compensation mechanisms which may lead to knee pain.  Weak butt and hip muscles and poor flexibility in the hip will also be a problem

TipMake sure you get any injuries treated to ensure full rehabilitation and remember to do regular stretches.

Calf and Shin Strains

This can be caused by training on uneven surfaces but training in the wrong footwear can also be a problem.  Endurance athletes are most at risk.  Biomechanical issues, muscle imbalances and overuse can also be a cause.

Tip:  Check out your footwear and be mindful of the surfaces you train on.  See your physio to ensure correct biomechanical and muscle balance during your training.

Foot Pain

Again, can be caused by training surfaces and changes in the amount of training.  Footwear is also important.

Tip:  Invest in good training shoes and include some balance work in your training (standing on one foot doing heel raises or bending the knee.

REMEMBER IF YOU NEED HELP WITH ANY INJURIES

– JUST CALL US

 

For all appointments call 04 499 3504.

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