Hip - Performance Plus

Whats the best way to treat a hamstring?

Posted on May 8, 2023April 4, 2024 by admin

Hamstring Tears: Causes, Symptoms, and Treatments

Hamstring tears are a common injury among athletes and individuals who participate in physical activities that require intense muscle movements. A hamstring tear refers to the partial or complete rupture of one or more of the three muscles located in the back of the thigh: the biceps femoris, semimembranosus, and semitendinosus. In this article, we will discuss the causes, symptoms, and evidence-based treatments for hamstring tears.

Causes of Hamstring Tears

Hamstring tears can occur from sudden or repetitive strain on the muscles. Some of the most common causes of hamstring tears include:

Overuse: Overexertion of the hamstring muscles can lead to small tears in the muscle fibers, which can accumulate and lead to a larger tear over time.
Muscle Imbalance: Muscle imbalances in the leg, such as weak quadriceps or tight hip flexors, can increase the risk of a hamstring tear.
Poor Flexibility: Limited flexibility in the hamstring muscles can cause them to be more susceptible to tears, especially during physical activities that require sudden movements.
Fatigue: When the hamstring muscles are tired, they are more likely to tear during physical activity.
Previous Injury: A history of hamstring injuries can increase the likelihood of future hamstring tears.

Symptoms of Hamstring Tears

The symptoms of a hamstring tear can range from mild to severe, depending on the extent of the tear. Some of the most common symptoms of hamstring tears include:

Sudden and severe pain in the back of the thigh during physical activity.
Swelling, bruising, or tenderness in the affected area.
Inability to bear weight on the affected leg.
Muscle weakness or loss of function in the affected leg.
A popping or snapping sensation in the back of the thigh at the time of injury.

Treatments for Hamstring Tears

The treatment for a hamstring tear depends on the severity of the injury. Mild hamstring tears can be treated with rest, ice, compression, and elevation (RICE). More severe tears may require medical intervention, such as physical therapy, anti-inflammatory medication, or surgery.

Here are some evidence-based treatments for hamstring tears:

Physioherapy: A physiotherapist can create a rehabilitation plan that includes stretching, strengthening, and functional exercises to help reduce pain and improve muscle function.
Platelet-Rich Plasma (PRP) Therapy: PRP therapy involves injecting platelets from the patient’s blood into the injured area, which can help stimulate healing.
Dry Needling: Dry needling involves inserting a thin needle into the affected muscle to relieve pain and improve function.
Surgery: In severe cases, surgery may be necessary to repair a complete tear of the hamstring muscles.

Conclusion

Hamstring tears can be a painful and debilitating injury, but with proper treatment, most individuals can make a full recovery. To prevent hamstring tears, it is essential to maintain good flexibility, proper muscle balance, and avoid overuse or fatigue of the hamstring muscles. If you suspect you have a hamstring tear, it is important to seek physiotherapy attention promptly to ensure proper diagnosis and treatment. If you would like an appointment to have your hamstring assessed, call us on 9815 2555 or book online here

What is the pain in the side of my hip?

Posted on May 8, 2023April 4, 2024 by admin

Lateral hip pain, also known as greater trochanteric pain syndrome, is a common condition that can significantly impact a person’s quality of life. It is essential to seek physiotherapy management for lateral hip pain to ensure the best possible outcome.

According to a systematic review published in the Journal of Orthopaedic and Sports Physical Therapy, exercise therapy and manual therapy are effective in the treatment of lateral hip pain (https://pubmed.ncbi.nlm.nih.gov/30376272/). Therefore, the first step in physiotherapy management for lateral hip pain is a thorough assessment by a qualified physiotherapist. The assessment will involve a detailed medical history, physical examination, and functional assessment to determine the underlying cause of the pain. The physiotherapist will also assess any movement impairments or muscle imbalances that may be contributing to the pain.

Based on the assessment, the physiotherapist will develop an individualised treatment plan, which may include exercise therapy, manual therapy, education and advice, modalities, and biomechanical correction. Exercise therapy should focus on strengthening the muscles around the hip joint, improving flexibility, and correcting any muscle imbalances. Evidence suggests that a combination of exercises, including gluteal strengthening and hip abductor exercises, is effective in reducing lateral hip pain (https://pubmed.ncbi.nlm.nih.gov/31116317/).

Manual therapy techniques such as massage, joint mobilisation, and trigger point release can help reduce pain, improve mobility, and promote healing. According to a randomised controlled trial published in the Journal of Orthopaedic and Sports Physical Therapy, manual therapy combined with exercise therapy is more effective than exercise therapy alone in reducing lateral hip pain (https://pubmed.ncbi.nlm.nih.gov/26308939/).

In addition to exercise therapy and manual therapy, education and advice are essential in the management of lateral hip pain. The physiotherapist will provide information on activity modification, pain management techniques, and strategies for preventing future injuries. Modalities such as ice, heat, or electrical stimulation may also be used to help manage pain and inflammation. Furthermore, correction of the biomechanics of the lower extremity through footwear or orthotics may be helpful in reducing pain and improving function.In summary, physiotherapy management for lateral hip pain is evidence-based and effective. A thorough assessment by a qualified physiotherapist is essential to develop an individualised treatment plan that includes exercise therapy, manual therapy, education and advice, modalities, and biomechanical correction. By following this treatment plan, patients can experience significant improvement in their symptoms and return to their normal activities. If you would like an appointment to have your hip assessed, call us on 9815 2555 or book online here

The Importance of Doing Your Physiotherapy to get Optimal Recovery

Posted on April 17, 2023April 4, 2024 by admin

Physiotherapy exercises are a vital component of any rehabilitation program, and they are designed to help individuals recover from injuries or illnesses that have affected their mobility, strength, and overall quality of life. While it may be tempting to skip these exercises or only do them occasionally, there are several compelling reasons why you should prioritize them and make them a regular part of your daily routine.

Improve Range of Motion and Flexibility

Physiotherapy exercises can help you regain your range of motion and flexibility, which is crucial for maintaining good physical health. When you have an injury or illness that affects your ability to move, your muscles and joints can become stiff and rigid. Physiotherapy exercises can help to loosen these areas up and allow you to move more freely, which can help to reduce pain and discomfort.

Strengthen Muscles and Improve Stability

Many physiotherapy exercises are designed to strengthen your muscles and improve your overall stability. This can be particularly important if you have suffered an injury or illness that has left you weak or unsteady on your feet. By working on these areas through targeted exercises, you can improve your strength and balance, which can help to prevent further injuries and improve your overall quality of life.

Reduce Pain and Discomfort

Physiotherapy exercises can also help to reduce pain and discomfort in the body. This is achieved through a variety of techniques, including stretching, massage, and strengthening exercises. By targeting specific areas of the body that are causing pain or discomfort, you can help to alleviate these symptoms and improve your overall sense of well-being.

Speed up Recovery Time

When you have an injury or illness, the recovery process can be long and frustrating. However, by incorporating physiotherapy exercises into your daily routine, you can speed up your recovery time and get back to your normal activities more quickly. This is because physiotherapy exercises are designed to target the specific areas of the body that need attention, which can help to speed up the healing process.

Prevent Future Injuries

One of the most important benefits of physiotherapy exercises is their ability to prevent future injuries. By strengthening your muscles, improving your range of motion, and enhancing your stability, you can reduce your risk of getting injured again in the future. This can be particularly important for athletes and individuals who are prone to injury, as it can help to keep them healthy and active for longer.

In conclusion, there are many compelling reasons why you should make physiotherapy exercises a regular part of your daily routine. Whether you are recovering from an injury or illness or simply looking to improve your overall physical health, these exercises can help you to achieve your goals and live your best life. So, don’t skip your physiotherapy exercises – your body will thank you for it!

There’s this snapping in my hip, and it’s bothering me!

Posted on May 3, 2022April 4, 2024 by admin

Well, it is likely that you have snapping hip syndrome, otherwise also known as Coxa Saltans.

What is snapping hip syndrome?

Snapping hip syndrome (SHS) is when there is a flicking sensation and/or audible “snap” or “click” noise in or around the hip with movement. For some people it is just annoying. But for others it may limit function due to pain or weakness with hip movements.

Snapping hip syndrome affects up to 10% of the general population. This occurs in a higher incidence in activities that involve repetitive hip movements such as dance, soccer, gymnastics and running.

What causes snapping hip syndrome?

In most cases, snapping hip syndrome has a gradual onset. Most commonly,SHS is caused by the iliotibial band (ITB) snapping over the outer side of the hip (greater trochanter of the femur). This may feel like the hip is dislocating. It can also be caused by the hip flexor (iliopsoas) tendon snapping over bony prominences near the hip joint.

When snapping hip syndrome is the result of an injury or traumatic event, it may be due to loose bodies in the hip joint or a torn labrum.

What should I do about it?

In most cases, conservative management strategies such as physiotherapy and exercise are effective. Your management plan will likely include stretching and release of tight muscles. Also strengthening exercises for weak muscles around the hip. The Physiotherapists at GSSC are experienced in the management of hips and snapping hip syndrome. For an appointment call 03 9815 2555 or book online here

If you have pain with specific hip movements, it is best to avoid those aggravating movements to allow the hip to settle. When significant pain presents that is limiting your participation in rehabilitation, a corticosteroid injection may be considered as an adjunct treatment.

Surgery should only be used as a last resort if a structured conservative management plan has failed.

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Why Rehabilitation is just like a Fairytale!

Posted on November 20, 2020April 4, 2024 by admin

The three bears find Goldie locks asleep in a bed.

Rehabilitation is a complex thing but just like the fairytale Goldilocks and the Three Bears, if you get it just right it can be quite simple.

Just like Goldilocks, finding a fair middle ground is best. I find that the people who go too hard with their exercises do the worst at rehab. All you are doing is stirring up the inflammation which just makes you like a bear with a sore head!

Doing nothing will mean you get sore and stiff. Weakness will soon follow and you will soon be as stable as a house of sticks! We all know how that one ends.

But how do you find the happy ground?

What is the holy grail of rehabilitation?

Unfortunately there is no magic bean to guide us here. Everyone is different. Each day presents different challenges and as time goes on our ability to push harder improves.

Accommodation is the process in which progressive overloading of the bodies structures causes them to strengthen in the patterns in which we move. It’s a vital part of rehabilitation but it needs to be done in conjunction with the natural rates of healing.

Soft tissues generally take about 6 weeks to heal.

Bones, 6- 12 weeks depending upon where they are in the body.

Tendons with their poorer blood supply take ages (up to 12 months).

Throw in age, activity, co morbidities and we get a really complex matrix beginning to form.

Then there’s pain!

Pain is amongst other things physical, chemical, social, psychological. It’s a bit like the seven dwarfs.

How we react and perceive these things will influence how we perceive and react to pain. This is why no two recoveries are the same.

Physios like to talk about good pain and bad pain.

Good pain is more like a stretching and working pain and its generally something tolerable and can be encouraged. It will settle fairly soon following workouts.

Bad pain is more searing and stabbing. It typically doesn’t settle so well and may last overnight and the next day. We like to avoid this pain.

So now you know the variables for recovery, how do you find the best option for you?

Firstly listen to your body. It will tell you how it’s feeling; you just need to learn how to listen to it. When starting with rehab, taste test first.

Start slowly.

See how you recover and if it pulls up well, then next time you exercise you can do a little more.

Be careful because it’s sometimes not sore until you’ve finished and by then its too late. Sooner or later you will learn how the area reacts and you will be able to predict how much to do with more certainty.

Rehab is not linear. Especially not in its micro form. Patients often don’t realise the progression they are making. It’s a bit like watching grass grow. You’ll find others will see your progression more than you. Comments like “you are moving much better” are common.

Working with your physiotherapist is really helpful to help you progress with your rehabilitation. See them more as your teacher or coach who will guide you through the weeks or months in order to get you back to all your normal activities. They will help to remind you that you are on track, when to push harder or when to back off. They are skilled to understand the time frames for recovery and when to commence working different structures following injury or an operation. They understand the “just right in between” balance you’ll need to find.

How your bum can make your knee sore!

Posted on April 17, 2018April 4, 2024 by admin

Is your butt causing your knee pain?

Patellofemoral joint pain (PFJP) is the most common running and walking overuse injury. It is usually identified by pain around the kneecap (patella) at the front of your knee.

Known to some people as runner’s knee it is a condition that can be managed with an appropriate rehab program. This should be commenced as early as possible, as the longer the duration and the greater severity of PFJP results in a poorer recovery prognosis.

How is Patella Pain diagnosed?

Patella Femoral Joint Pain is diagnosed by several indicators and tests including widespread general knee pain around the kneecap. It is commonly aggravated by bending the knee when running, stair use, jumping and squatting* and is often complemented by swelling and or creaking around the knee.

What is the best way to treat Patella Pain?

Exercise is the best treatment for Patella Pain. Who would have thought?! This has been shown to reduce pain and symptoms in the short-term term as well as improving function in the long-term **.

Rehab encompasses knee and hip motor control, and strength work in combination with ankle/foot mobility and strength.

Strengthening the surrounding structures and muscles of the knee, addressing imbalances and correcting technique enables load to be taken off the knee joint and as a result decrease knee your knee pain.

It is important during all forms of running and through all the strengthening exercises throughout rehab that the pelvis stays even across both sides and the opposite hip does not drop. Using a mirror may help provide feedback about hip, knee and ankle joint positions.

Overall, Patella Pain is often experienced due to a load that is too high for the knee joint to handle. Individuals often feel they need to treat only their knee and can over emphasise quads in the gym by performing exercises such as leg extension.

However, this commonly will only exacerbate the knee pain as it can grind out the joint. Furthermore, without addressing any underlying issues that have caused the knee pain in areas such as the hip and foot, the condition is unlikely to resolve.

What exercises should I do?

Some exercises that are shown to help the management of Patella Pain are:

Calf raises –Double leg, single leg or smith machine single leg
Knee to wall – You should be able to get approximately 10cm away from the wall, keeping your heel on the ground.
Clam/ Crab walks
Glute bridge – Double leg bridge, single leg bridge, double leg hip thrust, single leg hip thrust
Correct Squat technique
Step ups
Knee sliders

For more advice and treatment on Patella and Knee pain come and visit one of our physiotherapists at Glenferrie Sports and Spinal Clinic in Hawthorn. We will have you back on your feet running with a specific and targeted exercise program in combination with manual therapy.

References:

#Barton, C., Lack, S., Hemmings, S., Tufail, S., & Morrissey, D. (2015). The ‘best practice guide to conservative management of patellofemoral pain’: Incorporating level 1 evidence with expert clinical reasoning. British Journal of Sports Medicine, 49, 923–934. doi:10.1136/bjsports-2014-093637

*Crossley, K., Stefanik, J., Selfe, J., Collins, N., Davis, I., Powers, C., . . . Callaghan, M. (2016). 2016 patellofemoral pain consensus statement from the 4th international patellofemoral pain research retreat, manchester. Part 1: Terminology, definitions, clinical examination, natural history, patellofemoral osteoarthritis and patient- reported outcome measures. British Journal of Sports Medicine, 50(14), 839-843. doi:10.1136/bjsports-2016-096384

**Crossley, K., Van Middelkoop, M., Callaghan, M., Collins, N., Rathleff, M., & Barton, C. (2016). 2016 patellofemoral pain consensus statement from the 4th international patellofemoral pain research retreat, manchester. Part 2: Recommended physical interventions (exercise, taping, bracing, foot orthoses and combined interventions). British Journal of Sports Medicine, 50(14), 844-852. doi:10.1136/ bjsports-2016-096268

Massage – Get in touch with its many benefits.

Posted on October 28, 2016April 4, 2024 by admin

Massage: Get in touch with its many benefits

Massage can be a powerful tool to help you take charge of your health and well-being.

As a healing tool, massage has been around for thousands of years in many cultures. Touching is a natural human reaction to pain and stress, and for conveying compassion and support.

Think of the last time you bumped your head or had a sore calf. What did you do? Rubbed it, right?

The same was true of our earliest ancestors. Healers throughout time and throughout the world have instinctually and independently developed a wide range of therapeutic techniques using touch. Many are still in use today, and with good reason.

We now have scientific proof of the benefits of massage – benefits ranging from treating chronic diseases and injuries to alleviating the growing tensions of our modern lifestyles.

Having a massage does more than just relax your body and mind – there are specific physiological and psychological changes which occur, even more so when massage is utilised as a preventative, frequent therapy and not simply mere luxury.

Massage not only feels good, but it can cure what ails you.

You don’t need any special preparation for massage. Before a massage therapy session starts, your massage therapist will ask you about any symptoms, your medical history and what you’re hoping to get out of massage. Your massage therapist will explain the kind of massage and techniques he or she will use.

The Consequences of Stress

Experts estimate that 80 percent to 90 percent of disease is stress-related. Massage and bodywork is there to combat that frightening number by helping us remember what it means to relax. The physical changes massage brings to your body can have a positive effect in many areas of your life. Besides increasing relaxation and decreasing anxiety, massage lowers your blood pressure, increases circulation, improves recovery from injury, helps you to sleep better and can increase your concentration. It reduces fatigue and gives you more energy to handle stressful situations.

Massage is a perfect medicine for good health. It’s undoubtedly a wonderful thing when your therapist begins unwinding those stress-tightened muscles, and your day’s troubles begin to fade away. But the greatest thing is to know this “medicine” only gets better with frequency.

Why not pamper yourself, come and book in with one of our amazing Myotherapists at Glenferrie Sports and Spinal Clinic inside Hawthorn Aquatic and Leisure Centre.

Glenferrie Sports and Spinal Clinic is located in Hawthorn. Situated conveniently near public transport and with convenient parking it is central to Camberwell, Kew, Richmond, Toorak and Malvern.

For appointments call 03 9815 2555, or book online here

Spring time injuries can be a “pain in the SHIN!”

Posted on August 26, 2016April 4, 2024 by admin

With the sun finally coming out it’s time to dust off the runners and get moving again. What better way to enjoy the Spring air than a walk or a run around one of our beautiful parks and gardens. The key to getting active again is to stay injury free and shin pain is a common injury we see this time of year as we wake up our muscles after a long cold Melbourne winter.

“SHIN SPLINTS” is the common name for the condition medically named medial tibial stress syndrome (MTSS). It can be described as pain anywhere along the shin bone from the knee to the ankle.

The most common cause of shin pain is inflammation of the sheath surrounding the bone (periosteum.) Traction forces on the periosteum from the muscles of the lower leg cause inflammation and a sharp aching pain along the shin results.

How are they caused?

Rolling in of the feet (Flat feet/Over pronation)
Rolling out of the feet (High arch/Over supination)
Inadequate footwear ‐ too old or unstable shoes
Too Much too soon ‐ Increasing training too quickly
Training on hard surfaces
Reduced flexibility at the ankle joint

What does it feel like?

A Sharp pain over the inside of the lower leg.
Pain at the start of exercise which often eases as the session continues
Aching pain often returns after activity and may be at its worse the next morning.
Sometimes some swelling. Tender to touch.

This condition can take a long time to heal if the correct help isn’t acquired. It is important to assess the biomechanics of your leg and foot to determine any factors that may predispose you to shin pain. Poor shock absorption or muscle function can result in shin splints. A biomechanical analysis of you walking and running will enable your podiatrist to assess foot function with respect to the lower limb. It will help diagnose the specific muscles becoming fatigued and failing to cope with the loads.

Podiatry is here to help by firstly reducing the pain so you can walk comfortably. Then with specific exercises, footwear advice and insoles we can realign the foot to improve the mechanics.

At Glenferrie Sports and Spinal Clinic our podiatrist Ben Holland will provide:

stretching and strengthening programs
biomechanical assessment of your running/walking gait
orthotic therapy if required
footwear advice

Call us now and book in with our friendly Podiatrist for a footwear and biomechanical assessment so you don’t end up on the injury list this spring missing out on the best time of year.

Ben Holland works Mondays at GSSC.

STAND UP…MOVE MORE…MORE OFTEN!

Posted on November 16, 2015April 4, 2024 by admin

As you’re reading this article, STAND UP!!!

The time to get moving is NOW!

You need to Stand up and Move more Often.

According to a recent study released by Medibank Private, in many office based jobs, 77% of the working day is spent sitting.

Couple this with the time we spend driving to and from work, time spent watching television or on the computer at home at night, and it is clear that we have a big problem!

Neville Owen, Professor of Health Behaviour at the University of Queensland indicates that in three or four generations, we’ve gone, for most people, from pretty uniform activity – standing, lifting, doing – to sitting tapping or sitting staring.

Essentially, Australia has become a nation of sitters!

We’ve long known that prolonged sitting can contribute to the development of a range of muscle and joint problems, in particular lower back pain.

A growing body of research is now emerging linking prolonged sitting with a number of chronic health conditions including obesity, high blood pressure, high cholesterol, heart disease and diabetes.

In 2013 alone, more than 7000 deaths occurred in Australia from obesity-related illness. Indeed, Australia’s biggest killer isn’t road trauma. It’s not snakes, spiders, sharks or crocodiles.
According to the Australian Physiotherapy Association (APA), surprisingly, it’s SITTING.

Interestingly and of most concern is research that tells us that even if you exercise regularly outside of work hours, sitting for prolonged periods of time during the day has detrimental effects on your health.

Being at work all day doesn’t mean that you can’t squeeze some physical activity in to keep you healthy.

Standing up more frequently is a great start. Research indicates that the muscle activity needed for standing and other simple movement triggers important processes related to the breakdown of fats and sugars within the body.

When you sit, these processes stall — and your health risks increase. When you’re standing or actively moving, you kick the processes back into action.

Put simply, stand up, move more, more often.

Standing every 20-30 minutes, and taking any opportunity you get to move, will have positive health benefits, both now, and in the years to come.

How do I stand more?

Some simple tips to get you standing and moving more often include:

Stand up when making or taking phone calls.
Take the stairs instead of the lift, even if you just walk a couple of floors and use a different lift.
Take a water break every hour and walk to the kitchen.
Arrange stand up meetings.
Leave your desk at lunchtime and enjoy a short stroll and some fresh air.
If you drive to work, park further away from your office and walk.

Glenferrie Sports and Spinal Clinic is located in Hawthorn. Situated conveniently near public transport and with convenient parking it is central to Camberwell, Kew, Richmond, Toorak and Malvern.
For appointments call 03 9815 2555, or book online here