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Archive for category General

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Optimising Bike Set Up to Maximise Cycling Performance and Minimise Overuse Injuries

The interaction between the Athlete’s body and the sporting equipment used in cycling is highly complex and influenced by many variables including the anthropometric measurements of the cyclist, their flexibility,cycle specific strength and even neural mobility.

Optimising Bike Set Up to Maximise Cycling Performance and Minimise Overuse Injuries.pdf

Retraining the Virtual Body – Dynamic Control vs. Stiffness

Dynamic motor control of the lumbo/pelvic/hip region involves complex movement patterns and interrelated kinematics of many joints.

Retraining the Virtual Body – Dynamic Control vs. Stiffness.pdf

The Importance of Core Strength In Cycling

Cyclists spend many hours in the same position while pushing hundreds of watts through the pedals. When riding, some muscles will be used to hold the Cyclist in position, while others are working to generate power through the pedals.

The Importance of Core Strength In Cycling

Designing a Spinal Stability Program to Break the Recurrent Pain Cycle

Designing a Spinal Stability Program to Break the Recurrent Pain Cycle

Why is correct lifting technique important?

One of the most common causes of lower back injury is incorrect lifting technique. When you lift an object with bad posture, the muscles in your back become inhibited and do not work correctly. This causes a greater load to be placed through the bones, ligaments and discs in your spine which may lead to injury.

Here are some tips to minimise the risk of injury:

  • – Get your body as close as possible to the object you are going to lift
  • – Have your feet placed shoulder-width apart
  • – Bend through your hips and your knees (not through your back!)
  • – Maintain a nice long and straight spine while you lift

Why is taking Vitamin C important?

Complex Regional Pain Syndrome (CRPS) is a serious condition which can occur after an injury or surgery. It can cause severe chronic pain, swelling, extreme sensitivity and changes in the skin. These symptoms are a result of dysregulation of the autonomic nervous system and is often a very debilitating condition.

Research has shown that the development of CRPS after surgery can be reduced by 70% by taking 500mg Vitamin C tablets for 50 days.

Prevention is the key for this condition. If you are heading into surgery it is definitely worthwhile discussing with your Pharmacist or GP about taking some Vitamin C supplements.

Did you know that 1 in 3 women who have ever had a baby experience weak bladder issues

1 in 3 women who have ever had a baby experience weak bladder issues, especially when they sneeze cough or laugh. The answer to this problem isn’t necessarily surgery, also half of women who attempt pelvic floor exercises from reading a brochure or book get it wrong!

If you would like advice, support or more information as to the options available to fix this problem there is a specialized area of physiotherapy that can help, called “women’s health”. Please contact our clinic to get more info or make an appointment. Remember you are not alone if this is a problem for you!

Do you suffer from headaches?

Headaches are one of the most common conditions seen by physiotherapists today. 90% of people have experienced a headache at some point in their lives. The most common type of headache is a tension-type headache followed by cervicogenic headache (arising from the neck) and migraines. Your jaw is also another region that can contribute to a headache. For example, in people who chronically clench their teeth or tooth grind. Studies have shown that 80% of young adults grind their teeth during the deeper stages of their sleep. People with jaw related headaches may also present with pain in the teeth and jaw region and have a fullness feeling in the ear.

A cervicogenic headache starts at the base of the skull to up and around the eye, either on one or both sides of the head. Whereas a tension type headache presents on both sides along with a tight/ pressure feeling around the head. Migraines tend to initiate in the forehead and have a pulsating quality.

The good news is physiotherapy can play an integral role in the treatment and management of all of the above. It is up to the therapist to assess and identify the type of headache and the extent the musculo-skeletal system is contributing to it. Along with some hands-on therapy, a specific exercise program will assist the rehabilitation process and also prevent reoccurrence of headaches. Tips and advise will also be provided regarding aspects such as posture, ergonomics and involvement of other medical professions such as a dentist where applicable.

Q&A: ‘Growing pain’ in children

Question: My son has been complaing of knee pain for the last 2 months, which is worse when he plays soccer. I think it is just growing pains but it doesn’t seem to be going away. Is there anything I can do to help?

A: With the winter sports season well under way, we tend to see a big increase in young patients with ‘growing pains’ that are beginning to interfere with their sporting activity. Two areas of pain that children often complain about are in the front of the knee, and in the heel. These are often known as Osgood-Schlatters Syndrome, and Sever’s Syndrome respectively.

Osgood-Schlatters is characterised by pain in the upper part of the shin bone, where the ligament from the kneecap (patella) attaches to the top of your leg bone (tibia). It is often associated with an obvious lump, redness and some swelling.

It is most common in children between the age of 9 and 15 and often occurs following a growth spurt. It is far more prevalent in active children, particularly those involved in running and jumping sports such as basketball, netball, volleyball, soccer and gymnastics and is more common in boys than girls.

Symptoms include redness and a lump over the top of the shin bone, pain with running, jumping and/or stairs and in severe cases even walking. It can occur on only one leg, or both legs simultaneously.

Treatment firstly consists of ice and relative rest from the aggravating activity. It may also be appropriate to talk to your Doctor regarding a course of anti-inflammatories to help settle the initial inflammation down. This should be followed by an appropriate stretching and strengthening programme that focuses on decreasing use of the front thigh muscles (quadriceps) and increasing the use of the other muscles around the hip. Often analysis and education of correct running and jumping techniques will help decrease loading on the knees, and not only help in a quicker return to activity, but also prevent the problem from reoccurring as well.

Sever’s is a relation to Osgood Schlatters however it affects the heel rather than the knee. It is characterised by localised tenderness over the heel, occasionally with an obvious lump, and difficulty with any activity that uses the calf muscles such as walking, running or jumping.

Treatment again consists of ice and rest, followed by an appropriate stretching and strengthening programme. Use of a heel raise will often help decrease stress on the heel in the short term while the pain settles, and enable an earlier return to activity.

Both conditions often settle within a few months with appropriate rest and treatment however severe cases have been known to continue for 1 – 2 years.

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