Mature man suffering from knee pain on sofa

Knee pain is one of the most common complaints our allied health professionals see in clinic. But do not worry – physiotherapy has been proven to be extremely helpful in alleviating knee pain.[1]

Why is knee pain so common?

Mature man suffering from knee pain on sofaThe knee is the largest shock absorbing joint in the leg and takes the brunt of our day-to-day loads. The knee joint is essentially made up of bones, cartilage, and ligaments. Four bones make up your knee joint: the thigh bone (femur), shin bones (tibia and fibula) and the patella (kneecap). These bones are lined with chondral cartilage and two meniscus (tough rubbery pieces of cartilage) that sit between your thigh and shin bones to help absorb shock and facilitate movement. There are four important structural ligaments that keep your knee stable and the muscles around your knee also support your joint. Any of these structures can be a source of pain.

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A Modern rehabilitation physiotherapy worker with senior client
A Modern rehabilitation physiotherapy worker with senior client

Suffering from a sore lower back?

You are not alone – about 80% of the population experiences a sore back at some point in their lives, regardless of their physical and psychological health. But don’t despair – most people recover within 4-6 weeks.[1]

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Picture this. You walk into the rehearsal studios of the Australian Ballet in Melbourne. What do you see?

A room filled with long, lean ballerinas, some with their leg extended vertically up against a wall, some casually chatting to their friends while they sit so deep in the splits, they’ve placed blocks under their heels to intensify the stretch?

Well, think again. If you walk into the halls of the Australian Ballet, you’ll not find stretching apparatus anywhere. And that is because of one core belief: Strength trumps stretch.

In the early 2000’s the Australian Ballet was plagued by an alarming number of lower limb injuries. There needed to be a change to the way in which these dancers were training.

The theory behind it was quite simple:

Why were dancers passively stretching their (already very flexible) muscles to such extreme ranges of movement, putting excessive load through their joints and tendons, when what they really needed was the strength to lift, hold and propel their limbs?

Fast forward to 2021, where the injury rates are so low at the AB that their physiotherapy team has now conducted loads of research into the area.

Turns out, you do not need to spend all your time stretching to be flexible. Strong muscles have less need to become “tight”, therefore, in many ways, strength begets flexibility.

What? But I’ve always been told to stretch!

Don’t worry! We’re not saying to completely forget about stretching altogether; however, it must be done appropriately. Strong muscles help protect and support your joints, which mean they can handle whatever load you throw at them. Muscles that are genuinely tight should be adequately warmed up, moved through a good range of movement, and dynamically stretched to prepare them for whatever activity you are about to do. An extensive study in 2014 reviewed over 26,000 subjects, and the results were gobsmacking: It was found that improved strength reduced injury by nearly 70% while stretching did not reduce injuries significantly at all. [1]

Physiotherapy techniques including muscle releases, joint mobilisations, dry needling, and massage therapy can also be useful to treat muscle tightness where it is a problem. However, it pays to remember – tight muscles are often weak muscles.

Ok. So, what do I do before I exercise?

Start with a gentle warm up, a brisk walk, a gentle jog, or some squats. Then do some dynamic stretches, such as lunge walking, arm swings, or leg swings. Remember, the goal is to warm your muscles up to make them respond better to whatever activity is coming.

And what about strengthening?

Strength should be approached carefully and methodically – and under the watchful eye of your physiotherapist. A good strength program to help prevent injury is specifically designed for the individual. Taking the time to address your strength deficits is crucial for injury prevention.

We’re here to help

Q Pilates logo

Did you know that our team at Q Pilates is comprised of a group of dedicated physiotherapists, who are passionate about injury prevention and rehabilitation? We also run physiotherapist-led exercise classes, where each individual is assessed and provided with a specific, personalised program to work on their own weaknesses.

If you are serious about taking care of your body, we would be delighted to work with you to build your strength, and, in turn, improve your flexibility and decrease your risk of further injury.


References:

[1] Lauersen JB, Bertelsen DM, Andersen LB. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. Br J Sports Med. 2014 Jun;48(11):871-7. doi: 10.1136/bjsports-2013-092538. Epub 2013 Oct 7. PMID: 24100287.

Young sportswoman making herself a healthy smoothie and slicing fresh fruit in the kitchen.

Young sportswoman making herself a healthy smoothie and slicing fresh fruit in the kitchen.

By Steffani FordEat Smart Nutrition Accredited Dietitian & Sports Dietitian

Why do we need sleep?

Sleep is a critical part of an athlete’s recovery because it has:

  • Physiological and psychological benefits, such as assisting with muscle growth and repair.
  • Positive effects on the brain, such as consolidating memories like new skills learnt during training.

Scientists do not have a definitive answer as to why we need sleep, but we do know that sporting performance is negatively affected by a lack of it. From recent research, we also know that a lack of sleep may have negative effects on your immune and endocrine systems, which could lead to illness and therefore impede training and recovery and performance in competition.

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Have you ever experienced pain from straining a muscle?

If the answer is yes, you’re not alone! Muscle injuries account for approximately 30% of injuries seen in sports medicine clinics.[1] Typically, these injuries recover well particularly with a tailored rehabilitation program.

But the question remains: can you manage the muscle strain at home? If you have already consulted Dr Google, you probably found contradictory information and may not be sure what to do next. Let’s help by clarifying what a muscle injury is and then outline what can be done to treat the muscle injury properly.

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Enthusiastic football players sitting on the field

Enthusiastic football players sitting on the field

What parents need to know about prepping for the next season of sport

Kids’ sports season is upon us and for many parents, this starts with ensuring that their sports gear fits! However, underneath that sport’s jersey is a body of bones and tendons and muscles that is constantly growing and evolving. This means that kids can be more prone to certain injuries during these active growth phases of their lives.

At Allsports Physiotherapy and Sports Medicine Clinics we see a range of sport-related injuries and the effects these injuries  can have on a child’s growing body.

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Covid-19 announcement box

COVID Safety Notice

At Allsports Physiotherapy, we’re focused on the well-being of every person who steps through our clinic doors. This includes the health and safety of our local communities, which is you, our patients, as well as our team members. As healthcare providers, our clinics are open but some restrictions are in place across the different states.

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Cute happy girl playing with daddy at home.

Cute happy girl playing with daddy at home.

By Steffani FordEat Smart Nutrition Accredited Dietitian & Sports Dietitian

Christmas is typically a time for celebrations, catching up with family and friends and of course delicious food and drinks. But wouldn’t it be great if we could do all this without the associated overfull tummies, lack of exercise, weight gain and guilt? Did you know on average Australians gain 0.8-1.5kg over the Christmas period? While that may not sound like a lot the research shows most of us struggle to lose that extra holiday weight. This Christmas take a pledge with us to enjoy a healthier, guilt free Christmas!

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Woman using laptop while sitting at home. Young woman sitting in kitchen and working on laptop.
By Chen Li – BAppSc(Phty), Hand Therapy Group Physiotherapist, Accredited Hand Therapist (AHTA), Certified Hand Therapist (USA)

Woman working from home on an ergonomic set upWorking at a desk everyday can be very taxing on your hands and wrist due to constant typing, writing and body posture. An incorrect set up at work or in your home office can increase the likelihood of an injury. Some individuals may even start to experience pins and needles or numbness in their fingers, or pain and swelling in the wrist or fingers.

Below we take a look at the common wrist and hand injuries associated with sitting at a desk all day. 

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Family gathered over for Christmas holidays, celebrating, having lunch
Family gathered over for Christmas holidays, celebrating, having lunchBy Steffani FordEat Smart Nutrition Accredited Dietitian & Sports Dietitian

With Christmas just around the corner, it is about that time that the team at Eat Smart Nutrition starts thinking about what delicious spread will be on their family table this year. But who said that healthy food could not be delicious and give us joy? We have put together an entrée, main and dessert to inspire you to plan a delicious and healthy Christmas feast for the family.

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