Sports Injuries

Step by Step: Conquering Shin Splints for Good

March 8, 2024 by Kaushal Bhuta Leave a Comment

What Are Shin Splints?

Shin splints are a common condition affecting athletes, runners, and people of all ages. The throbbing pain along the shinbone (tibia) can be debilitating causing frustration. But fear not! With the right knowledge and approach, you can overcome shin splints and get back on track toward your fitness goals.

Recognizing the Symptoms:

You’ll likely notice symptoms such as:

Dull, aching pain along the inner edge of the shinbone, worsening during or after physical activity.
Swelling or inflammation of the muscles, tendons, and bone tissue around the tibia (shinbone).

What’s the Cause?

They often occur due to repetitive stresses above tissues, from activities like running, jumping, or dancing or sports such as soccer and football. Improper footwear, sudden increases in intensity or duration of activity, and poor posture and alignment (biomechanics) can contribute to their development.

How do we help?…..

We help the inflammation by using different massage techniques, including ultrasound massage.
We help the pain by using dry needling.
We relieve the stress on the bones by decreasing the tension in surrounding muscles.
We address any joint misalignments in the back, hips, knees and ankles.
We strengthen tissues weakened by injury with graded and specific strength and conditioning programs.

To address this, it is vital to first control the pain. As pain is under control, we can transition into the strengthening phase through a structured rehabilitation addressing your specific deficits in alignment, mobility and strength. Through this process we will be able to get you back on the field and prevent it from coming back!

Prevention Tips:

Warm up before exercise to prepare your muscles for activity and reduce the risk of injury.
Pay attention to your body’s signals and address any discomfort or pain promptly.
Gradually increase the intensity and duration of your workouts to prevent overloading your shins.
Incorporate proper rest days into your training schedule to allow for adequate recovery.
Address problems with uneven hips, different leg lengths (affecting walking and running)

Call us on (02) 9659 2666 or make an online booking, don’t let shin splints keep you from reaching your full potential any longer.

Have You Got a Hamstring Strain? Your Guide to Understanding, Management and Prevention

February 23, 2024 by Kaushal Bhuta Leave a Comment

Introduction:

Dealing with a hamstring strain can be a challenging experience, especially for individuals passionate about sports and physical activity. In this guide, we aim to provide patients with valuable insights into the causes, symptoms, treatment, and prevention of hamstring strains. Whether you’re an athlete or a fitness enthusiast, understanding and addressing this common injury is crucial for a smoother recovery and a return to the activities you love.

Getting to Know Your Hamstrings:

Let’s start by understanding the basics. The hamstring muscles, located at the back of your thigh, are crucial for various movements such as running, jumping, and kicking. A strain occurs when these muscles are pushed beyond their limits, leading to pain, tenderness, and difficulty moving.

Causes of Hamstring Strain:

Overexertion and Fatigue: Pushing yourself too hard, especially when tired, can strain the hamstrings. This is common in sports requiring sudden bursts of energy, like sprinting or jumping.

Lack of Warm-up: Skipping a proper warm-up before physical activity leaves your muscles tight and prone to injury. Taking the time to warm up increases blood flow and prepares your muscles for action.

Muscle Imbalances: Weakness or imbalances between your quadriceps and hamstrings can contribute to strain. Exercises that promote muscle balance are key to reducing the risk of injury.

Limited Flexibility: If your hamstrings lack flexibility, you’re more likely to experience strains. Regular stretching helps improve flexibility and eases tension in the muscles.

Recognising the Signs of Hamstring Strain:

Knowing the symptoms is crucial for early detection and effective treatment. Look out for:

Sudden sharp pain at the back of the thigh during activity.
Tenderness or swelling in the back of your thigh.
Difficulty or pain while straightening your leg.

Treating Hamstring Strain:

Give Yourself a Break: When you feel your hamstring start to twinge, the first thing to do is STOP what you are doing, to avoid doing any further damage.

Ice and Compression: Apply ice and compression to reduce swelling and alleviate pain.

Give Us a Call: We are here to help! Working with one of our capable team can speed up your recovery by using evidence-based treatment and targeted exercises to strengthen the hamstrings and improve flexibility.

Gradual Return to Activity: Rushing back into intense physical activity increases the risk of re-injury. Ask us about a gradual return-to-play plan under professional guidance.

Keeping Hamstring Strain at Bay:

Dynamic Warm-up: A dynamic warm-up routine prepares your muscles for the specific demands of your chosen activity. Ask our team to help you create a warm-up routine that is tailored to your performance needs.

Strengthening exercises: A strong hamstring is harder to injure. Perform exercises that target the hamstrings and surrounding muscles to enhance stability and reduce the risk of strain. If you are new to strength training, ask one of our experts for advice.

Flexibility Training: Regular stretching, especially for the hamstrings, improves flexibility and prevents muscle tightness. If you are not sure where to start, ask our team to help you create a sport-specific flexibility routine.

Fix Your Technique: Whether you are training on the field, on the court, or in the gym, using proper techniques in your activities will minimise the risk of overexertion and strain. Ask us for advice on proper technique.

Conclusion:

Recovering from a hamstring strain takes time and patience but as always, prevention is key! If a hamstring strain is holding you back from engaging in your sport or activity, or even if you would just like to bulletproof your hamstrings against future injury, call us on (02) 9659 2666 or make an online booking with one of our team so that we can help you get back on track!

Photo by Nicolas Hoizey on Unsplash

Lateral ankle sprains – Is it just a rolled ankle?

February 20, 2024 by Kaushal Bhuta Leave a Comment

How It Affects Me

A rolled ankle or more formally known as lateral ankle sprains, though common, have consequences. These injuries can disrupt daily life and make activities such as walking, jumping, and running a lot harder than they should be. They usually happens when the foot twists inward, damaging ligaments on the outer side of the ankle. Beyond immediate pain and swelling, untreated sprains may lead to chronic instability, recurrent injuries, and even long-term joint damage.

Immediate management is crucial

Relative rest, elevation, and compression can alleviate initial discomfort and limit swelling. Here at Necks Backs Sports, proper diagnosis by a healthcare professional is conducted to determine the severity and devise a tailored treatment plan. These plans aim to get you back to your best as quickly as possible by restoring strength, flexibility, and sense of movement to prevent the ankle from getting reinjured! (Which is a big risk – the risk of reoccurrence)

What If I Do Nothing? Will It Just Go Away?

By avoiding the rehab process or simply trying to return to sport too quickly may exacerbate the injury, prolonging healing time and substantially increases the risk of reinjury, which is why it is so important to getting it checked out as soon as possible so you don’t hold yourself back from getting on the field or doing what you need to do any longer!

Understanding Achilles Tendinopathy: Causes and Solutions

What Is It?

Achilles tendinopathy, a common injury, affecting the Achilles tendon, the largest tendon in the body connecting the calf muscles to the heel bone. It involves an irritation to the tendon often resulting from repetitive stress or sudden increases in physical activity.

What Causes It and How Does It Affect Me?

Causes include excessive running, jumping, or inadequate footwear, leading to micro-tears and degenerative changes in the tendon. Symptoms include pain, stiffness, and swelling, particularly during activity.

How Do We Help?

A graded rehabilitation program prescribed by health professionals such as us plays a very important role. These programs consist of controlling the pain through massage and dry needling, supporting the calf with bracing & taping, together exercises focusing on strengthening the calf muscles, improving flexibility, and correcting biomechanical imbalances.

Early diagnosis and prompt intervention are essential for effective management of Achilles tendinopathy, preventing further damage and facilitating a quicker return to activity. If you suspect Achilles tendinopathy, consult us here at Necks Backs Sports for proper assessment and personalized treatment.

A Guide to Understanding and Overcoming Runner’s Knee: Your Path to Recovery

February 20, 2024 by Kaushal Bhuta Leave a Comment

Introduction

If you’re a runner or an active individual, you may have experienced the discomfort of runner’s knee, also known as patellofemoral pain syndrome (PFPS). This common condition can put a temporary pause on your favourite activities, but with the right knowledge and approach, you can get back on track. In this guide, we’ll explore the causes, symptoms, and practical steps for managing and preventing runner’s knee, allowing you to enjoy a pain-free, active lifestyle.

Understanding the Causes:

Overuse and Repetitive Stress: Runner’s knee often occurs when the knee undergoes excessive stress from activities like running or jumping. Taking a break and allowing your body to recover is crucial.
Postural and Biomechanical Issues: Pay attention to your running form and any issues with your foot arch or leg alignment. Simple adjustments in your technique or the right footwear can make a significant difference.
Muscular Imbalances: Strengthening exercises for your thigh and hip muscles can address imbalances, providing better support for your knee joint.

Recognizing the Symptoms:

Pain and Tenderness: If you’re experiencing pain around your kneecap, especially during movement or when touching the area, it’s likely runner’s knee.
Swelling: Keep an eye out for swelling around your knee, which may be accompanied by stiffness or tightness.
Crepitus: A cracking or popping sensation when moving your knee could be a symptom. Take note of any unusual sounds.

Practical Steps for Relief:

Rest and Ice: Give your knee the rest it needs, and apply ice to reduce inflammation. This simple step can kickstart your recovery.
Exercises: Engage in knee exercises to strengthen your muscles and improve your knee’s stability. At Necks Backs Sports we will guide you through a personalized plan.
Massage, Dry Needling: Muscle strain often results in “knots” technically known as “trigger points”. These are the source of the pain and can be made much less painful by massage and / or dry needling.
Supportive Measures: Consider using knee braces, taping or supports to provide extra stability during activities. These can be particularly helpful as you ease back into your routine.
Over-the-Counter Medications: Non-prescription anti-inflammatory medications should be used with caution – remember, taking these medications can often simply mask the issue, much like taking the batteries out of a smoke alarm – it is trying to tell you something! Always consult with a healthcare professional before using any medication.

YOUR Path to Prevention:

Choose the Right Footwear: Invest in shoes that offer proper support and cushioning, and replace them regularly. We work closely with a Podiatrist to help with supportive footwear and
Include Strength Training: Incorporate exercises that target your thigh and hip muscles into your routine. This can prevent imbalances and protect your knees.
Postural and Biomechanical Assessment: If possible, consult with us to assess your gait and identify any potential issues such as flat feet or unlevel hips or legs. Correcting these factors can significantly reduce your risk of developing runner’s knee.

Conclusion:

Runner’s knee might feel like a setback, but armed with knowledge and a proactive approach, you can overcome it. Take the time to understand your body, listen to its signals, and embrace the steps for recovery and prevention outlined in this guide. If your symptoms persist or worsen, feel free to consult with us at Necks Backs Sports. We can provide a personalized guidance and treatment on your journey to a pain-free, active lifestyle. Remember, the road to recovery starts with taking the right steps today.

Do you have Golfer’s Elbow?

June 14, 2017 by Kaushal Bhuta

What it is and what you should do about it.

Tennis Elbow is a commonly used term thrown around, but did you know that it does not only affect tennis players? The condition also strikes Golfers, typists, gardeners, people who write a lot and any other activity you can think of that involves the use of the elbow.

The term is used for pain that strikes the outside part of the elbow. However, with Golfers, it also strikes the inner part of the elbow. If severe enough, the pain can radiate down to the hand & forearm. The condition can cause you to drop coffee cups and find difficulty in turning door handles or gripping objects. The most common cause is usually repetitive overuse of the muscles of the elbow, forearm or wrist and hence is commonly seen in those who may suffer from poor technique (which if you chose your friends carefully, is the guy you play with!).

So how do you get rid of it? Overuse of the muscle usually cause “knots” in the muscle, technically known as “trigger points”. These trigger points are areas of altered circulation, which need to be massaged out. Exercises need to be given to strengthen the muscle which would have become weakened from the injury. For a brief period of time, while the muscles are being strengthened a support may need to be worn to prevent restrain during activities of daily living. If the condition was caused by Golf then technique needs to be corrected.

The laws of golf

LAW 1: No matter how bad your last shot was, the worst is yet to come. This law does not expire on the 18th hole, since it has the supernatural tendency to extend over the course of a tournament, a summer and, eventually, a lifetime.

LAW 2: Your best round of golf will be followed almost immediately by your worst round ever. The probability of the latter increases with the number of people you tell about the former.

LAW 3: Brand new golf balls are water-magnetic. Though this cannot be proven in the lab, it is a known fact that the more expensive the golf ball, the greater its attraction to water.

LAW 4: Golf balls never bounce off trees back into play. If one does, the tree is breaking a law of the universe and should be cut down.

LAW 5: No matter what causes a golfer to muff a shot, all his playing partners must solemnly chant “You looked up,” or invoke the wrath of the universe.