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Medial Tibial Stress Syndrome: The Sneaky Culprit Behind Shin Splints

If you’ve ever felt like your shins are waging war on you, you might be dealing with Medial Tibial Stress Syndrome (MTSS)—but don’t worry, it’s not as ominous as it sounds. In the world of injuries, MTSS is the fancy term for what most people call shin splints. Let’s break down what it is, what causes it, and how you can kick it to the curb!

What Is Medial Tibial Stress Syndrome?

Medial Tibial Stress Syndrome sounds like a medical jargon party, but it’s essentially an overuse injury. Imagine your shins are the battleground and the tibia (that’s the big bone in your lower leg) is taking a beating from too much running or jumping. This constant pounding can lead to pain and inflammation along the inner edge of your shin. It’s a common issue for runners, jumpers, and even military recruits. If you’ve ever felt like you’re developing a personal relationship with your shin pain, you’re not alone. About 13.6% to 20% of runners and up to 35% of military recruits get a taste of MTSS.

How Do You Know If You’ve Got It?

Here’s the lowdown on the symptoms:

• Pain Location: You’ll feel pain along the inner edge of your tibia, mostly in the lower two-thirds of your shin.
• When It Hurts: The pain usually strikes during or after physical activities like running or jumping and will ease up with some rest.
• Pain Profile: It’s more of an ache than a sharp pain and won’t usually come with cramping, burning, or numbness in your foot.

What Causes This Shin Pain?

MTSS is often triggered by increasing the intensity or volume of high-impact exercises. So if you’ve recently ramped up your running mileage or jumped into a new workout routine, your shins might be feeling the strain. Some people are more prone due to factors like being female, having a history of shin splints, a high BMI, or poor foot mechanics.

How Can Physiotherapy Help?

A good physiotherapist can work magic on MTSS! Here’s how:

• Education: They’ll guide you on how to adjust your daily activities to avoid aggravating your shins.
• Therapies: Ice massage, ultrasound, periosteal pecking (sounds like a fun dance move, doesn’t it?), and shockwave therapy have all proven effective.

Self-Help Tips for Shin Splints

You don’t have to just sit there and hope the pain goes away. Here’s what you can do:

• Rest Up: Cut back on high-impact activities and give your shins a break.
• Stay Nutritionally Sound: Ensure you’re getting enough vitamin D and calcium to support bone health.
• Footwear Matters: Make sure you’re wearing supportive shoes to help alleviate the stress on your shins.

When to Get Professional Help

If your shin pain isn’t playing nice or if you’re not sure what’s causing it, a visit to a physical therapist or rehabilitation nurse might be in order. They can offer alternative therapies and check if any structural issues are contributing to your discomfort.

If you’re tired of dealing with shin splints and want to get back to your favorite activities pain-free, reach out to us. We’re here to help you bounce back and keep your shins happy and healthy!

For more advice or to schedule a physiotherapy appointment, don’t hesitate to contact us. Let’s put those shin splints in their place and get you back on track!

Osgood-Schlatter Disease: The Teenage Knee Pain Mystery Solved!

Osgood-Schlatter Disease: The Teenage Knee Pain Mystery Solved!

Ever heard of Osgood-Schlatter Disease? No, it’s not the name of a new superhero duo or a top-secret spy organization. It’s actually a common cause of knee pain in kids and teens, especially those who think they’re on their way to an Olympic career.

What Is It?

Osgood-Schlatter Disease sounds pretty intimidating, but it’s just a fancy term for inflammation just below the knee. Specifically, it’s where the patellar tendon (that’s the tendon connected to your kneecap) attaches to the shinbone. Imagine a spot on your shin where the tendon is doing more work than a barista at a coffee shop during a morning rush!

Who Gets It?

It’s usually a teen thing, showing up during those growth spurts between ages 10 to 15 for boys and 8 to 13 for girls. It’s like your body decided to grow faster than your muscles and tendons can keep up. About 10% of kids aged 12 to 15 will experience it, with boys being slightly more likely to be affected. And yes, it can pop up on both knees simultaneously – talk about double trouble!

What Does It Feel Like?

If your kid is between 8 and 15 and is complaining about a dull ache right below the knee, they might be experiencing Osgood-Schlatter Disease. The pain often kicks in during or after activities, like soccer or basketball, and gets better with rest. The knee might also be swollen, and you might notice a bumpy area on the shin where the tendon attaches.

Why Does It Happen?

Think of it like this: the patellar tendon is like a very persistent friend who keeps poking the soft area on the shinbone. Repeated poking (or stress) causes irritation and sometimes even a bit of damage to that spot. Kids who have tight quadriceps or hamstrings are more likely to develop this pesky condition.

How Can Physiotherapy Help?

A physiotherapist can work wonders! They might start with gentle exercises to strengthen the quadriceps (the muscles at the front of the thigh) and gradually introduce more intense workouts as the pain eases. Hamstring stretches are also super helpful. This all helps to make sure the knee and surrounding muscles are strong and flexible.

Self-Help Tips

1. Ice It Up: Apply ice to the knee to reduce pain and swelling.
2. NSAIDs: Over-the-counter pain relievers like ibuprofen can help manage pain.
3. Protective Gear: A knee pad can shield the sensitive area from bumps and knocks.
4. Rest & Modify Activities: Take breaks from activities that trigger pain. And hey, swimming is a fantastic alternative because it’s easy on the knees!

When to Seek Help

Usually, Osgood-Schlatter Disease will improve on its own once the bone matures and the growth plates fuse. Most of the time, you don’t need injections or surgery. Just keep an eye on it, and consult a healthcare professional if the pain doesn’t go away or gets worse.

So there you have it – a breakdown of Osgood-Schlatter Disease. It might sound complicated, but with the right approach, your teen can get back to their active lifestyle without too much hassle. If knee pain strikes, remember: it’s just a phase, and with a bit of care, they’ll be kicking soccer balls and slam-dunking in no time!

For more tips on managing sports injuries or to schedule a physiotherapy appointment, give us a shout. Let’s keep those knees happy and healthy!

Oh No, My Knee! Everything You Need to Know About Meniscus Injuries

Oh No, My Knee! Everything You Need to Know About Meniscus Injuries

Hey, everyone! Ever had your knee feel like it’s got a mind of its own, making strange popping sounds and feeling like it’s locked up? You might be dealing with a meniscus injury. Don’t worry; we’re here to break it down for you, so you can get back to living your best life with a happy knee!

What’s the Deal with Meniscus Injuries?

Your meniscus is like a little cushion in your knee, helping to absorb shock and keep things moving smoothly. When this cushion gets hurt, it’s called a meniscus injury. This is a common problem, especially among athletes – think of it as one of those “I-should-have-stretched-more” moments. In fact, meniscus injuries make up about 15% of sports-related injuries.

Interestingly, people are getting these injuries a bit later in life now. The average age has jumped from 28 to 40, so it’s not just a young athlete’s problem anymore.

How Do You Know If You’ve Got a Meniscus Injury?

Here’s what might tip you off:

• Knee Locking: Your knee might feel like it’s frozen in place. Not the cool kind of frozen, more like “I-can’t-move” frozen.
• Popping or Clicking: Sounds like a creepy sound effect from a horror movie? That’s your knee talking.
• Pain: Whether it’s on the inside (medial) or outside (lateral) of your knee, the pain can make simple activities like squatting or kneeling feel like a major ordeal.

What Causes a Meniscus Injury?

Meniscus injuries usually happen because of a sudden twist or turn of the knee, often under load, or from a sharp movement like a deep squat. It’s like your knee decides to have a little rebellious moment. Aging can also play a role; as you get older, the meniscus can become weaker and more prone to damage.

How Can Physiotherapy Help?

If you’re dealing with a meniscus injury, physiotherapy can be a game-changer, especially if the tear is partial or stable. Here’s what to expect:

• Early Treatment: If you have a small, stable tear, physiotherapy might be your best friend. It’s like giving your knee a personalized workout plan to help it recover.
• Improving Function: The goal is to get your knee working smoothly again and reduce pain. Physical training can significantly help in reducing symptoms and boosting your muscle strength.

Self-Help Tips

While you’re waiting for your physiotherapy session or just need a bit of immediate relief, here’s what you can do:

• RICE Method: Rest, Ice, Compression, and Elevation. It’s the classic combo to soothe your knee.
• NSAIDs and Analgesics: Over-the-counter pain relievers can help manage pain and swelling.
• Appropriate Footwear: Make sure your shoes are up to the task. Good shoes are like a comfy couch for your feet.
• Weight-Bearing Progression: Gradually increase your activity level. If you’re unsure how much is too much, consult a pro.

When to Seek Medical Attention

If your meniscus injury is severe, particularly if you have a peripheral and longitudinal tear, or if you’re younger and active, it might be time to consider surgical options. Complex or degenerative tears might not heal as well on their own, so getting a professional evaluation is key.

So there you have it! Meniscus injuries might be a hassle, but with the right care and treatment, you can get back to doing what you love. Keep your knee happy and don’t let it cramp your style! ????????

Oops! Did I Just Injure My MCL? Here’s What You Need to Know About Knee MCL Injuries

Oops! Did I Just Injure My MCL? Here’s What You Need to Know About Knee MCL Injuries

Hey, sports fans and active folks! Ever had a moment where your knee felt like it was ready to call it quits? You might be dealing with an MCL injury, a common yet pesky knee problem. Let’s break it down so you can get back on your feet and feeling fab in no time.

What’s the Deal with an MCL Injury?

So, what exactly is an MCL injury? Your medial collateral ligament (MCL) is a crucial band of tissue running along the inside of your knee, connecting your thigh bone (femur) to your shinbone (tibia). Think of it as a tightrope walker keeping your knee in balance. When it gets injured, it’s like your tightrope walker had a little tumble.

What Causes It?

MCL injuries usually happen when something or someone gives a big push to the outside of your knee. This force can stress the MCL and cause tears, especially when your foot is planted firmly on the ground. It’s a bit like your knee is stuck in a traffic jam, and the MCL gets squished in the process.

How Do You Know If It’s an MCL Injury?

Symptoms of an MCL injury can vary depending on how serious the damage is. Keep an eye out for:

• Immediate Pain: The pain can hit you like a surprise party, depending on how bad the injury is.
• Popping or Tearing Sound: You might hear or feel a “pop” or “tear” – not the best sound effects for your knee.
• Knee Instability: If your knee feels like it’s auditioning for a role as a wobbly jelly, it might be an MCL injury.
• Medial Oedema and Tenderness: The inside of your knee might swell up and feel tender to touch.

What Can You Do to Help Yourself?

When it comes to MCL injuries, you can start with some self-care:

• RICE Method: Rest, Ice, Compression, and Elevation – your go-to for initial care.
• NSAIDs: Medications like ibuprofen and naproxen can help with pain and swelling. It’s like giving your knee a little vacation.
• Right Shoes: Make sure your footwear matches your activities to avoid extra stress on your knee.
• Bracing: A knee brace can provide some extra support and stability.
• Warm-Up: Give your body some prep time before diving into sports. Think of it as a warm-up for your warm-up!

When to Get Professional Help

If you suspect an MCL injury, don’t wait around. Seek out a physiotherapist pronto for a thorough check-up and possible referral to a medical doctor. Early attention can speed up your recovery and get you back to doing what you love.

Wrapping It Up

An MCL injury might slow you down, but with the right care and a bit of patience, you’ll be back on your feet in no time. So, treat your knee with the TLC it deserves, follow these tips, and keep moving with confidence. Your knees will thank you!

Stay active and keep those knees in check! ????????

Ouch! Why Does My Knee Hurt? All About Patello-Femoral Pain Syndrome

Ouch! Why Does My Knee Hurt? All About Patello-Femoral Pain Syndrome

Hey there, knee warriors! Ever feel like your kneecap is staging a protest? You might be dealing with Patello-Femoral Pain Syndrome (PFPS), a fancy term for pain right in the front of your knee, around that beloved kneecap of yours. Let’s dive into what’s going on and how to keep those knees of yours from throwing a fit.

What is Patello-Femoral Pain Syndrome?

PFPS might sound like a secret agent code, but it’s actually a common issue for athletes and anyone who puts their knees through a lot of action. You might have heard it called “runner’s knee” or “jumper’s knee” – names that give you a hint about its usual suspects: lots of running or jumping!

In a nutshell, it’s pain around the front of your knee and the kneecap. If you’ve ever felt like your knee is not just cracking jokes but actually cracking sounds, you might be familiar with PFPS.

How Common Is It?

PFPS isn’t exactly a rare guest at the knee party. Here’s the breakdown:

• General Population: About 22.7% of people experience it. So, you’re definitely not alone.
• Professional Cyclists: It’s a bit more common here, with 35.7% dealing with knee grumbles.
• Adolescents: Nearly 29% of teens get to join the club.

What Does It Feel Like?

Wondering if your knee pain is PFPS? Here’s what to look out for:

• Pain with Bending: Every time you bend your knee repeatedly, it might feel like it’s had enough.
• Front Knee Pain After Sitting: If your knee starts complaining after a long sit, you’re in good company.
• Pain with Activity Changes: Switched up your routine or workout? Your knee might not be thrilled.
• Popping or Crackling: Climbing stairs or standing up after sitting might come with a sound track of pops and cracks.

What Causes PFPS?

So, what’s causing your knee to act up? Here are some usual suspects:

• Overuse: Too much running, squatting, or stair-climbing can put your knee in a bit of a tiff.
• Abnormal Tracking: If your kneecap isn’t moving smoothly, it can cause all sorts of pain.
• Activity Changes: Suddenly increasing your activity level can be a shock to your knee.

How Can Physiotherapy Help?

Good news! Physiotherapy is like a superhero for your knee. It helps you with:

• Specific Exercises: Boost your range of motion, strength, and endurance with a focus on strengthening your quadriceps and hip muscles. These muscles are like the best buddies that help stabilize your kneecap.

Self-Help Tips

Need some immediate relief? Try these knee-saving tips:

• Switch to Low-Impact Activities: Give your knees a break with gentler exercises.
• Weight Loss: Shedding a few pounds can ease the pressure on your knees.
• RICE Method: Rest, Ice, Compression, and Elevation – the classic combo for soothing pain.
• NSAIDs: Over-the-counter options like ibuprofen and naproxen can help with swelling and pain.
• Wear the Right Shoes: Make sure your footwear is up to the task and supports your activities.

When to Call for Reinforcements

If you’re in pain or discomfort that just won’t quit, it’s smart to seek medical advice early. Catching it early means you’ll be back to your regular activities faster.

Remember, your knees are meant to keep you moving and grooving. With the right care and a little patience, you’ll have them feeling better in no time. Keep those knees happy and keep on moving! ????????

Lets Talk About Knee Osteoarthritis: Your Guide to Keeping Those Knees in Check

Hey there, knee enthusiasts! Ever feel like your knees are staging a protest against you? Welcome to the world of knee osteoarthritis (OA) – the wear-and-tear kind of knee drama. Think of it as your knee’s way of saying, “I’m tired of all this action!” Let’s break it down and see what you can do to keep those knees happy and kicking.

Disc Injury

Disc Injury doesn’t mean severe injury.

They’re more common than you think.

#physiophil
#backpain
#discinjury

Headaches

Do you have headaches? this video may explain why and if you stay to the end ill show you one simple exercise to help!

#physio #headaches #enhancedphysio #cervicogenicheadaches

Surfers Back

Surfer’s back refers to lower back pain or injuries that surfers may experience due to the physical demands of the sport. Factors contributing to this include improper paddling technique, hyperextension during wave riding, impacts with waves, prolonged stance, and inadequate warm-up or conditioning. To prevent or alleviate surfer’s back, surfers should focus on core strengthening, proper technique, regular stretching, a conditioning program, and seeking professional advice for persistent pain. Over the next couple of weeks I will be releasing some videos demonstrating exercises and stretches that you can do to alleviate pain or to prevent it from occurring.

#physio #surfer #back #pain #help #insta #enhancedphysio

Beat The Aches: Top 5 Tips To Prevent Injuries

Emily is a Physiotherapist on the Gold Coast who works with athletes of all levels. Emily has also been a Surf Ironwoman for over 10 years and has been very injury-prone throughout her career. This has led her to have a passion for rehabilitating acute and chronic injuries, providing effective pain relief and improving performance at all levels.


Below, Em shares her top tips on reducing the niggles to beat the aches:

From professional athletes to weekend warriors, injuries can be a major setback. Ever found yourself with constant niggles, sore muscles, or always tired from training? Here are five essential tips that can help keep you on track toward achieving your fitness goals.


1. Warm-Up and Cool Down

One of the most effective ways to prevent injuries is to incorporate a warm-up and cool-down. A good warm-up increases the blood flow to your muscles, readying them for the demands of training. Your warm-up should include dynamic stretches, light cardio, and sport-specific movements.

Cooling down is also crucial as it lowers your heart rate, promotes recovery, and reduces delayed onset muscle soreness (DOMS).


2. Strength Training

Building strength is crucial for injury prevention. Strong muscles, tendons, and ligaments support your joints and improve mechanics. Include full-body exercises and focus on injury-prone areas, like your lower back and shoulders!

If you’ve seen a Physio before… do your rehab exercises! Trust us. It makes a huge difference in reducing pain and preventing injuries from recurring.


3. Functional Mobility

Functional mobility prevents injuries by allowing your body to move with precision. Good mobility means your joints and muscles work well together. It improves movement patterns and reduces stress on any part of your body. It lowers the risk of acute niggles and chronic overuse injuries.

For example, surf athletes need good thoracic mobility for swimming and paddling. It can improve stroke efficiency, optimise technique, and increase reach. Adding exercises to improve thoracic mobility can improve movement and reduce pain.


4. Avoid Overtraining

I have been a victim of this, but it’s easy to get caught up in the excitement of becoming fitter and stronger. Overtraining can be a very common culprit behind many injuries. Pushing your body too hard without enough rest can cause fatigue, muscle strain, and a decrease in performance. It can also lead to chronic injuries like stress fractures or Relative Energy Deficiency Syndrome (RED-S).

Signs of overtraining include persistent muscle soreness, irritability, and a drop in performance.To avoid overtraining, listen to your body. Your training should balance intensity, volume, and rest. Incorporate rest days into your weekly schedule, and don’t be afraid to take it easy if you’re feeling worn out.


5. Rest, recover, and listen to your body.

Rest and recovery are as important as the training itself. Your body needs time to repair itself. So, don’t ignore its signals. If you’re feeling sore or exhausted, it might be a sign that you need more rest. Add foam rolling, hot/cold pools, and massages to your recovery routine. Getting enough sleep is also crucial, as it’s when most of the body’s repair processes occur.

Pay attention to signs of overuse. These include persistent soreness, fatigue, or decreased performance. If something doesn’t feel right, don’t ignore it. Take a step back, assess the situation, and give your body the time it needs to recover.



Bonus: Sometimes, you can do everything right… but get unlucky!



Even with the best prevention strategies, injuries can still happen. Whether it’s a rogue wave, a pothole, or bad luck, know when to see a health professional. Ignoring an injury can lead to more serious problems down the road. If you’re unsure about the severity of an injury or if something doesn’t feel right, don’t hesitate to seek help!

Early intervention can make a big difference in your recovery. If you find yourself in this position, you can find me at Enhanced Physio in Southport! @enhanced.physiosouthport

See you on the water!

-Em xx

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