Category: Sports Injuries

Why Your Thoracic Spine Matters More Than You Think!

When people think about spinal pain or stiffness, attention often goes straight to the neck or lower back. But sitting right in the middle is an area that plays a huge role in how we move, breathe, and perform every day – the thoracic spine!

The thoracic spine refers to the mid-back region, made up of 12 vertebrae connected to the ribs. This area is designed for both stability and movement. It helps support posture, allows rotation and extension through the trunk, and protects vital organs including the heart and lungs.

Why Does the Thoracic Spine Become Stiff?

Modern lifestyles don’t do the thoracic spine many favours. Long hours sitting at desks, driving, studying, doomscrolling and repetitive sport positions can all encourage us into rounded postures over time.

 

When the thoracic spine spends prolonged periods in flexed or slouched positions, the surrounding joints, muscles, and connective tissues can gradually lose mobility. Many people begin to notice:

> Mid-back stiffness or tightness

> Neck tension or headaches

> Shoulder discomfort

> Difficulty rotating during sport

> Feeling “stuck” when trying tog to stand upright

 

Athletes can also develop thoracic stiffness from repetitive loading patterns. Cyclists, swimmers, runners, desk workers, and gym-goers commonly develop reduced mobility through the region due to the positions they spend the most time in.

Why Thoracic Mobility Is So Important

 

The thoracic spine is designed to rotate, extend, and move with breathing. When mobility is reduced, other areas of the body often compensate.

For example:

> Limited thoracic extension can increase load on the neck and shoulders

> Poor rotation can place extra stress through the lower back

> Restricted rib movement can affect breathing efficiency

> Shoulder movement can become limited if the upper back cannot move properly

 

Good thoracic mobility helps the body distribute load more efficiently. This becomes especially important running, throwing sport, swimming, lifting, golf, tennis, and even everyday tasks like reaching overhead or turning when driving.

 

The Link Between the Thoracic Spine and Breathing

 

One of the most overlooked roles of the thoracic spine is its relationship with breathing.

The ribs attach directly to the thoracic spine, meaning every breath requires movement through this area. During the efficient breath, the rib cage should expand in multiple directions while the diaphragm works alongside the the abdominal muscles and pelvic floor to manage pressure within the trunk.

When the thoracic spine and rib cage become stiff, breathing mechanics can change. People may begin to rely more heavily on shallow chest breathing, overuse the neck and upper shoulder muscles, or struggle to take full deep breaths during exercise.

 

Poor breathing can contribute to:

> Increased neck and shoulder tension

> Reduced exercise efficiency

> Feelings of stiffness through the chest and upper back

> Difficulty relaxing the nervous system

> Poor trunk pressure management during lifting or management

More Than Just Movement: Protection and Support

The thoracic spine also has an important protective role. Together with the rib cage, it forms a strong structure around vital organs including the heart and lungs.

Because of this protective role, the thoracic spine is naturally a little stiffer than the neck or lower back. It’s designed to provide stability while still allowing enough movement for breathing and rotation.

The goal isn’t excessive flexibility – it’s balance mobility, strength, and control

How Can You Keep Your Thoracic Spine Healthy?

 

Some simple ways to support thoracic mobility and function include:

> Regular movement breaks from sitting

> Rotational and extension-based mobility exercises

> Strengthening the upper back and trunk muscles

> Improving breathing mechanics

> Gradually progressing training loads

> Maintaining variety in movement throughout the day

 

If you’re experiencing persistent mid-back stiffness, neck tension, restricted movement, or discomfort during sport or exercise, assessment from a physiotherapist can help identify what may be contributing and guide an appropriate management plan.

Your thoracic spine does far more than just “sit in the middle” of the body – it plays a key role in movement, breathing, posture, performance, and overall function every single day.

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Risk Factors for Bone Stress Injuries

Bone stress injuries sit on a spectrum, from early stress reactions through to stress fractures – and they occur when bone breakdown temporarily outpaces bone repair. The key idea is that bone is dynamic tissue, constantly adapting to load. When the balance tips too far in one direction, especially over time, injury risk increases.

These risk factors rarely act in isolation. Most cases involve a combination of training load, recovery capacity, and individual physiology.

1. TRAINING LOAD FACTORS

Sudden increases in training load

One of the strongest risk factors is a rapid spike in load, for example, increasing running volume, intensity, or impact work too quickly. Bone adapts to load, but it needs time. When load is progressed faster than bone can remodel, micro-damage accumulates.

Change in training surface or terrain

Switching from softer to harder surfaces (eg. grass to pavement), or introducing hills, intervals or plyometric without gradual progress can significantly increase bone stress.

Repetitive impact sports

Sports involving high repetition loading such as running, gymnastics, basketball etc place continuous stress on bone, especially when combined with limited recovery.

2. RECOVERY AND ENERGY AVAILABILITY

Low Energy Availability

Low energy availability occurs when there is insufficient energy intake to support both exercise demands and the body’s basic physiological functions (eg. Bone turnover, hormone regulation, and immune fuction). This can occur both intentionally (dieting, weight goals) or unintentionally (high training loads without matching fuelling).

Common indicators may suggest low energy availability include:

– Persistent fatigue or poor recovery from training

– Unintentional weight loss or difficulty maintain weight

– Increased frequency of niggles or overuse injuries

– Reduced performance or training tolerance

– In some cases (particularly females), menstrual disturbances or loss of regular cycles.

Importantly, LEA does not only affect elite athletes, it can occur in recreational runners, adolescents, and individuals increasing training load without adjusting nutrition appropriately.

 

A sports dietitian plays a key role in assessment and management, helping to identify energy gaps, optimise fuelling around training and support adequate intake for bone health, recovery, and performance.

 

Inadequate recovery time

Bone requires recovery days to complete its remodelling process. Back-to-back high-load session without sufficient rest can tip the balance toward breakdown.

 

Sleep deficits

Sleep is a key time for tissue repair and hormonal regulation. Poor or insufficient sleep can negatively impact bone recovery and adaption.

3. BIOMECHANICAL AND STRUCTURAL FACTORS

Previous bone stress injury

A history of bone stress significantly increase recurrence risk, particularly if underlying contributing factors were not addressed.

 

Muscle strength and capacity deficits

Reduced strength or fatigue in key muscle groups can shift load directly onto bone, increasing stress.

4. HORMONAL AND PHYSIOLOGICAL FACTORS

Low oestrogen or menstrual dysfunction

Hormonal disruption can reduce bone density and impair bone remodelling capacity, increasing susceptibility to stress injury.

 

Low bone mineral density

Reduced bone density means less structural strength to tolerate repetitive load. This can increase susceptibility to bone stress injury, even with training loads that would otherwise be well tolerated.

 

Relative energy deficit in sport (RED-S)

A broader condition affecting metabolic, hormonal, and bone health due to chronic energy imbalance.

5. ATHLETE AND LIFESTYLE FACTORS

High training motivation / pain ignoring behaviour

Continuing to train through early symptoms is a common factor that allows stress reaction to progress.

 

Adolescence and growth phases

During growth spurts, bone remodelling is already increased, and coordination between bone lengthening and strengthening may be temporarily mismatched.

 

KEY TAKEAWAY

Bone stress injuries are rarely caused by a single factor. They occur when load exceeds recovery capacity over time, influenced by training habits, nutrition, biomechanics, and physiology.

Early recognition of risk factors and modifying load before pain escalates, is one of the most effective ways to prevent progression from a stress reaction to a stress fracture.

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Why Do My Hips Click?

Hip clicking is something most people notice at some point – during squats, walking up stairs, getting out of a car, or even just rolling over in bed. It can sound dramatic, but in many cases it’s completely benign.

The distinction isn’t the sound itself, it’s whether the click is painful, progressive or limiting movement.

What actually causes hip clicking?

The hip is a deep ball-and-socket joint surrounded by muscles, tendons, and a joint capsule. A click usually comes from one of these structures moving or changing position during motion.

 

Common causes include:

1. Tendons sliding over bone

One of the most common reasons. Tendons from the hip flexors or glutes can flick over bony landmarks during movement, creating a snapping or clicking sensation

2. Normal pressure changes in the joint

Small shifts in joint fluid pressure can create a soft pop or click, similar to cracking knuckles.

3. Muscle control and coordination changes

If certain muscles are doing more work than others, movement can become less smooth, which may make clicking more noticeable during specific tasks or ranges

Where do you usually feel it?

– Front of the hip/ groin: often related to hip flexor tendon movement or deep hip motion

– Side of the hip: commonly linked to the gluteal tendons moving over the outer hip

– Deep inside the joint: may be related to joint mechanics or load through deeper ranges

The location can provide clues, but it doesn’t confirm diagnosis on its own.

 

When hip clicking is usually harmless

Clicking on its own is generally not concerning when:

– It is not painful

– It doesn’t worsen over time

– It doesn’t affect your ability to move, train, or function

– It is intermittent rather than constant

Many people have clicking hips long-term with no issues

When a click becomes more important: Painful hip clicking

A painful click is different. Pain suggests that the movement is now irritating a structure rather than just passing smoothly.

Painful clicking may be:

– Felt in the groin or front of the hip

– Occurring in deeper positions (squats, lunges, getting up from low chairs)

– Followed by a lingering ache after activity

– Associated with stiffness or a feeling of “pinching”

In these cases, it’s less about the sound and more about how the hip is tolerating load and range of motion.

What you should do if your hip click is painful

If clicking is accompanied by pain, the goal is not to “push through it” or aggressively stretch it out.

Instead, start with:

 

1. Modify aggravating positions

– Reduce depth in squats or lunges temporarily

– Avoid repeatedly pushing into the exact range that provokes the pinch

– Adjust training volume if symptoms flare after activity

 

2. Monitor load response

– Pay attention to how the hip feels 24-48 hours after activity

– If symptoms settle quickly, the load is usually acceptable

– If symptoms linger or worsen, it may need adjustment

 

3. Focus on control and strength

– Glute and hip stability work (bridges, side-lying work, single-leg control)

– Improving how the hip moves under load rather than just how far it moves

– Rebuilding tolerance gradually rather than avoiding movement completely

 

4. Don’t rely on stretching alone

– Stretching a painful hip that is already irritated can sometimes make symptoms worse

– The issue is often control and load, not just tightness

When to get it checked

It’s worth seeing a physiotherapist if:

– Painful clicking is persistent or recurring

– It limits your training, walking, or daily activities

– You feel catching, locking, or instability

– Symptoms are not improving with load modification

A physiotherapy can help determine whether the issue is tendon-related, joint-related, or movement-control related, and guide a clear plan forward.

 

The Takeaway

Hip clicking is often just a normal part of movement, especially when it is not painful.

If symptoms are present, seek advice from a health professional to help diagnose the issue, manage load, and guide appropriate treatment pathways.

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Returning to Exercise Postpartum: What Every Woman Should Know

The return to exercise after having a baby is often filled with motivation, uncertainty, and plenty of conflicting advice. Whether you’ve had a straightforward pregnancy or a more complex journey, one thing is true for all women: your body has gone through significant change, and it deserves a thoughtful, guided return to movement.

This isn’t just about “getting back” to where you were. It’s about building a strong, resilient foundation for the long term.

Your Body Has Been Preparing for Months

Pregnancy itself is not a passive experience for the body. Over nine months, your body adapts to support your growing baby! This includes changes to:

– The pelvic floor (increased load and length)

– Abdominal wall (including abdominal separation)

– Ribcage and breathing mechanics

– Ligaments and joint stability

Even before delivery, these changes influence how your body manages pressures, load, and movement. This means your starting point postpartum is already different and should be respected.

The Pelvic Floor: More Than Just “Kegels”

The pelvic floor plays a key role in continence, organ support, and managing pressure during movement. Postpartum, it may be:

– Weakened and/or stretched

– Overactive or tight

– Poorly coordinated with breathing

– Over-recruiting through abdominals

Simply doing generic pelvic floor exercises isn’t always enough, and in some cases, may not be appropriate. What matters most is how well your pelvic floor functions as part of your whole system.

Strength Before Intensity

One of the most common mistakes in postpartum recovery is progressing too quickly to high-impact or high-intensity exercise.

Before returning to running, heavy weights or HIIT training, it’s important to rebuild:

– Deep core control (including breath and pressure management)

– Pelvic floor strength and coordination

– Hip and lower limb strength

– Whole-body load tolerance

Think of this phase as laying the groundwork. Without it, your body may compensate, leading to pain, pelvic floor dysfunction or injury risk

Loading Matters More Than Time

While timelines are often used as a general guide, they don’t reflect your individual readiness to return to higher levels of exercise. What matters most is how well your body Is prepared to handle increased load.

Following pregnancy and birth, your capacity to tolerate load may have changed. This is due to:

– Physical demands of pregnancy

– Period of reduced activity postpartum

– Factors including sleep, energy levels, pelvic floor function and body positioning

Progressing exercise should involve a gradual and structured increase in load, with appropriate clearance before advancing intensity or impact. This ensures your body can adapt safely and reduces risk of overload or compensation.

 

Why Every Woman Should See a Physio Postpartum

 

A postpartum physiotherapy assessment is one of the most valuable steps you can take.

A Women’s Health Physiotherapist can:

– Assess your pelvic floor (strength, coordination, and function)

– Check for abdominal separation and core control

– Guide safe and progressive return to exercise

– Identify risk factors early

– Tailor a plan specific to your goals – whether thats walking, strength training, CrossFit, running, returning to sport, or simply activities of daily living.

Many postpartum issues – like leaking, heaviness or back pain, are common, however, they are not something you should “put up with”.

The Bigger Picture

Returning to exercise postpartum isn’t just about your physical recovery, it’s about confidence, longevity and feeling strong in your body again.

There is no one-size-fits-all approach to postpartum recovery. Every woman’s experience is different, and every return to exercise should be guided accordingly.

If there’s one takeaway – don’t leave it to guesswork. A tailored approach, guided by a physiotherapist, can make all the difference in your postpartum journey!

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Growing Pains in Young Athletes: Understanding Apophysitis as Winter Sports Return

As winter sports return, we often see a rise in young athletes presenting with heel or knee pain. Sports like soccer, netball, AFL, basketball and rugby all ramp up again .. . and so do conditions linked to growing bodies under increasing load.

Two of most common causes of pain in active kids during this time are Sever’s disease and Osgood-Schlatter’s disease. Both fall under a broader category called apophysitis.

What is Apophysitis?

Apophysitis refers to irritation or inflammation at a growth plate where a tendon attaches to bone. In growing children, these areas are naturally weaker because the bone is still developing. When strong muscles repeatedly pulll on these developing areas durign sport, the attachment site can become irritated and painful.

A key factor is that bones and muscles don’t always grow at the same rate. During growth spurts, bone may lengthen quickly while muscles and tendons temporarily become tighter. This increase tension places more stress on the attachment points .

When sport volumes increases, like at the start of a season, these areas can become overloaded.

Sever’s Disease (heel pain)

Sever’s disease affects the back of the heel, where the calf muscles attach via the Achilles tendon. It commonly occurs in children aged 8-12 years, particularly those involved in running and jumping sports.

 

Common signs include:

– Heel pain during or after sport

– Tenderness at the back or sides

– Limping or discomfort walking after activity

– Pain with running, jumping or calf raises

Osgood-Schlatter’s Disease

Osgood-Schlatter disease affects just below the kneecap, where the patella tendon attaches to the shin bone. It typically occurs in children aged 10-16 years, especially during periods of rapid growth.

 

Common signs include:

– Pain or swelling just below the kneecap

– Tenderness at the tibial tuberosity (the bony bump below the knee)

– Pain when running, jumping, kneeling or squatting

– Pain worsens with sport

Why We See More Cases at the Start of Sports Seasons

At the beginning of winter sports seasons, young athletes often experience:

– A sudden increase in training load

– Multiple sports or training sessions per week

– Growth spurts

– Reduced recovery between activities

 

These factors together can increase stress on developing growth plates.

 

The Good News – Kids Can Usually Keep Moving

These conditions are very common and often managed well. In most cases, young athletes don’t need to stop sport complete. Instead, management usually focuses on:

– Adjusting training load

– Managing symptoms

– Improving strength and flexibility

– Supporting a gradual return to full activity

 

With the right approach, kids can stay active while allowing the irritated area to settle.

A Quick but Important Note

While Sever’s disease and Osgood-Schlatter disease are common causes of heel and knee pain in growing athletes, similar symptoms can sometimes be caused by other conditions or injuries. Because of this, it’s always best to have ongoing pain assessed by a physiotherapist who can help differentiate the cause and guide the most appropriate treatment and return-to-sport plan.

 

When to Seek Advice

If your child is experiencing ongoing heel or knee pain with sport, it’s worth having it assessed early. Appropriate guidance can help manage symptoms, prevent flare-ups, and keep kids participating in the activities they enjoy.

At our clinic, we work with young athletes and their families to identify the cause of pain, guide treatment, and support a safe return to sport for growing bodies

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Understanding Menopause: How to Support Your Body Through Change

Menopause is a natural biological transition, but it influences far more than reproductive hormones. Research shows that hormonal shifts can affect muscle, bone, sleep and nervous system regulation. Understanding these changes helps guide strategies to support physical and emotional wellbeing!

MUSCULOSKELETAL CHANGES

Reduction in Muscle Mass

Oestrogen plays a key role in muscle and connective tissue health. After menopause, muscle mass declines at an estimated 1-2% per year, which can accelerate strength loss and increase the risk of sarcopenia (age-related muscle loss). This can influence balance, functional capacity and long-term resilience.

Strength is highly adaptable. Resistance training can improve muscular strength by 25-100% depending on baseline capacity and program design. This makes it one of the most effective strategies to preserve function and independence.

Increase Risk of Osteoporosis

Bone health is also affected. Bone density peaks around the age of 30 years old for both men and women. However the reduction in oestrogen during menopause accelerates this reduction, increasing risk of osteoporosis and fractures for women. Studies have shown progressive resistance training and impact loading stimulate bone adaption and help slow the rate of bone density reduction. It is important that these programs are individualised and specific to each person.

Tendon Loading

Tendons may respond differently to load during menopause. Some women may notice changes tendon health and increased susceptibility to tendinopathies such as tennis elbow or proximal hamstring issues. Progressing loading and individualised rehabilitation help tendons adapt and improve resilience.

SLEEP AND RECOVERY

Sleep disturbance is common during menopause, affecting 40-60% of women. Poor sleep influences recovery, mood and pain sensitivity, and can heighten nervous system reactivity.

When sleep is disrupted, the nervous system may become more sensitive, amplifying feelings of pain, discomfort and fatigue. This does not always indicate structural damage, it reflects how the body processed information. Addressing sleep hygiene and establishing consistent routines can support better rest and recovery.

Regular physical activity also improves sleep quality and mood in many individuals. Movement helps regulate circadian rhythms and promotes physiological recovery, contributing to overall wellbeing.

NERVOUS SYTEM AND SENSITIVTY

The nervous system regulates how we perceive and respond to stress and sensory input. Hormonal changes during menopause can influence nervous system sensitivity, sometimes heightening pain perception.

This increased sensitivity does not always mean tissue damage, it reflects changes to how the body is processing. Graded exercise, movement and stress management strategies can help regulate nervous system responses and improve tolerance to activity.

WHAT THIS MEANS FOR MOVEMENT AND FUNCTION

Movement is protective. It supports physical and emotional wellbeing, reducing the risk of long-term functional decline and helps maintain independence.

 

Strength training, progressive exercise and individualised programs help:

– Maintain muscle and bone health

– Support tendon resilience

– Improve sleep and recovery

– Enhance functional capacity

– Regulate nervous system responses

HOW PHYSIO CAN HELP

Every person experiences menopause differently. As physio’s we work with you to assess and treat areas of concerns, whilst considering physiological changes at this time. We want to keep you moving!

 

Physiotherapy can help:

– Assess and treat joint stiffness, muscle tightness and structural changes

– Guide safe and progressive loading

– Educate on how to support musculoskeletal health

– Manage pain and movement concerns

 

Working with a multidisciplinary team – including your GP, specialists, exercise physiologist, dietitian, psychologist etc – helps provide comprehensive care tailored to your individual needs.

If you have any questions, or would like support – our team is here to help!

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The Power of Movement: Building Function for Life

We often think of exercise as something we should do to improve fitness, reach the finish line at a marathon or just tick a box. But in reality movement is smooch more than that.

Movement is what allows you to get up off the floor with your kids. It’s what keeps you independent as you age. It’s what lets you travel, garden, lift, carry, play sport, and say yes to the things you love.

When we talk about movement in clinic, we’re not talking about punishment or extremes. We’re talking about function and longevity.

Movement Is Medicine (But It’s Also Maintenance) 

 

Your body is designed to move. Joints rely on movement to stay nourished. Muscles need load to maintain strength. Bones require resistance to preserve density. Without regular movement, we don’t just lose fitness, we gradually lose capacity. That might mean:

– Feeling stiff getting out of a chair

– Losing confidence when lifting or bending

– Fatigue during everyday activities

– Increased risk of injury

Even subtle declines in strength or balance can impact daily life. The good new? With the right guidance, these are easily preventable and reversible.

WHAT THE RESEARCH SAYS: STRENGTH, BALANCE AND BONE HEALTH

 

1. Resistance Training Builds Strength and Beyond

 

Multiple studies show that resistance training (eg. Resistance bands, dumbbells, kettlebells, machine weights etc) significantly improves:

– Muscle strength and joint stability

– Physical performance in daily activities like lifting, bending or climbing stairs

– Bone density, particularly in areas prone to stress or injury

For all adults, resistance training isn’t just about aesthetics, it’s about protecting your body from injury, maintaining mobility and supporting long-term health.

 

2.Balance Training Improves Coordination & Injury Prevention

Balance isn’t just for older adults. Strong balance and body control reduce the risk of slips, falls, and sports or work related injuries at any age. Evidence shows that balance exercises:

– Improve postural control and coordination

– Enhance reaction times

– Build confidence in dynamic movements like lunging, lifting or twisting

 

3. The Power of Combining Strength & Balance

Programs that blends resistance, balance, and functional movement are most effective for real-life performance. They help you:

– Move efficiency and safely

– Support joints

– Maintain function and independence

This approach isn’t just preventative, it’s proactive.

Recovery After Injury

Injury can change the way your body moves. Pain weakness, or stiffness often loads to subtle compensations that increase the risk of further injury.

That’s where physio-led rehab makes a difference:

– To assess your movement and identify weakness or imbalance

– Rebuild strength safely around the affected area

– Correct movement patterns to prevent flare-up

– Create specific exercises that align with your goals

With structured guidance, recovery isn’t just about getting out of pain, it’s about rebuilding function.

 

The Bigger Picture

Regular movement supports:

– Energy and endurance

– Mental clarity and focus

– Mood and stress regulation

– Confidence in daily life

Your Future Self Will Thank You

Think beyond the next week or month. The movement and strength habits you build now directly impact how capable, confident and resilient you will feel over the next 10, 20, 30 years etc. If you’ve had an injury, or you want guidance on safe, effective movement, structured physic-led programs make all the difference.

Because movement isn’t just about fitness, it’s an investment in your function and quality of life.

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Tennis Elbow vs Golfer’s Elbow: What’s the Difference?

Elbow pain is one of those things people often ignore … until gripping a coffee cup or turning a door handle suddenly hurts. Two of the most common causes we see in the clinic are tennis elbow and golfer’s elbow, and despite their names, you don’t need to play either sport to develop them.

Let’s break down what’s actually going on, how to tell them apart, and what helps aid recovery.

The Key Difference: Pain Location

– Tennis elbow causes pain on the outside (lateral) of the elbow

– Golfer’s elbow causes pain on the inside (medial) of the elbow

Both involve irritation or overload of tendons where the forearm muscles attach at the elbow, just on opposite sides.

What Is Tennis Elbow? 

Tennis elbow (lateral epicondylalgia) affects the tendons responsible for wrist and finger extension as well as gripping.

 

Common symptoms:

– Pain on the outside of the elbow

– Pain with gripping, lifting or twisting

– Weakness when holding objects

– Symptoms that worsen with repetitive use

 

Common causes:

– Repetitive gripping or lifting

– Manual or trade work

– Gym exercises (especially grip-heavy movements)

– Desk work with poor ergonomics

– Racquet sports (but often not the main cause)

What is Golfer’s Elbow?

Golfer’s elbow (medial epicondylalgia) affects the tendons involved in wrist flexion and forearm pronation (palm facing down).

 

Common Symptoms:

– Pain on the inside of the elbow

– Pain with gripping, pulling or wrist bending

– Stiffness or aching after activity

– Occasionally symptoms radiating into the forearm

 

Common causes:

– Repetitive wrist flexion

– Throwing sports

– Weight training

– Work involving sustained gripping or pulling

– Sudden increase in load or training volume

Why These Injuries Can Be More Common Around Menopause

We’re seeing increasing awareness that tendon pain becomes more common during peri-menopause and menopause, even without a clear injury or change in activity. During menopause, oestrogen levels decline, and oestrogen plays an important role in tendon health. Reduced oestrogen can lead to:

– Decreased tendon elasticity

– Slower tendon repair and recovery

– Reduced collagen production

– Lower tolerance to repetitive or sudden load

 

This means activities that were previously well tolerated can suddenly trigger pain. Tennis and golfer’s elbow may develop gradually and unexpectedly, or take longer to settle during this stage of life.

 

Women often report:

– Elbow pain appearing “out of nowhere”

– Symptoms flaring with everyday tasks

– Tendon pain lingering longer than expected

– Multiple tendon issues occurring around the same time

 

This does not mean the tendon is weak or damage, but it does mean it may need more considered load management.

What Actually Helps Recovery? 

Although tennis and golfer’s elbow affect different tendons, treatment principles are very similar.

 

Physiotherapy can help by:

– Identifying the source of overload

– Modifying aggravating activities without stopping everything

– Prescribing targeted strengthening exercises

– Improving tendon load tolerance

– Addressing shoulder, wrist, or neck contributions

– Guiding return to work, sport or gym safely

When Should You See A Physio?

You don’t need to wait until pain becomes severe or constant. Early assessment can:

– Shorten recovery time

– Reduce flare-ups

– Prevent compensation injuries

– Build confidence to keep moving safely

 

If elbow pain has lasted more than a few weeks, keeps flaring or limiting daily tasks, it’s worth getting an assessment. We’re here to help! Contact us for an appointment to create an individualised treatment plan today.

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New Year, New Goals for 2026: How Physio Can Help You Achieve Them!

As we step into 2026, many of us feel a renewed sense of motivation. New routines, fresh goals, and a commitment to feeling stronger, fitter, and healthier than the year before. Whether your goals are ambitious or simply about moving with less pain, how your body moves in 2026 matters.

Physiotherapy isn’t just for when you’re injured, it can be a powerful tool in helping you achieve your goals safely, sustainably, and with confidence this year.

Training for an Event in 2026 (…Hello Sydney Marathon) 

If 2026 is the year you finally take on a fun run, half marathon, or full marathon, your body needs to be prepared for the demands of training. Running places repetitive load through joints, muscles, and tendons, and many injuries develop gradually rather than from one single moment.

 

A physiotherapist can help you achieve your marathon goals by:

– Assessing your strength, mobility and running mechanics

– Identifying weakness or imbalances before they become injuries

– Designing a strength program to support your training

– Managing early niggles, so they don’t interrupt your progress

 

Think of physiotherapy as part of your training plan, not just your back up!

Joining the Gym in 2026

New year gym memberships are a familiar theme, and so are early setbacks when bodies are pushed too hard, too son. Starting strong in 2026 doesn’t mean rushing it, it’s about building foundations.

 

Physiotherapy can help you:

– Learn safe technique and appropriate loading

– Build a program suited to your body and goals

– Work with you and your personal trainer as a team to modify exercises around injuries and pain

– Progress confidently and consistently throughout the year

 

This approach helps turn short-term motivation, into long-term habits!

 

Making 2026 the Year You Commit to Proper Rehab

 

Many people being a new year carrying injuries from the last, whether it’s a shoulder that never quite settled, a knee that still flares up, or a recurring hamstring tendinopathy that never goes away. 2026 is the perfect time to stop managing pain, and start resolving it.

Physiotherapy supports a dedicated rehab focus by:

– Addressing the underlying cause, not just symptoms

– Setting rehab goals, with clear progressions

– Gradually building strength, control, and confidence

– Supporting a return to activities you’ve been avoiding.

 

At Fit and Flow, we run small group, physiotherapist-led rehab classes daily, for facilitate out patient’s rehab journey. In these classes you have an individual program, completing specific exercises using body weight, small equipment, machine or our brand new pilates reformer machine! Working with your treating physiotherapist, to progress and work towards achieving your rehab goals. If this is something you’re interested in, please contact us or chat to your physiotherapist at your next appointment!

Injury Prevention: Staying Active Throughout 2026

For many people, the goal this year is consistency! Whether that means sports, work, or keeping up friends and family, injury prevention plays a key role.

 

Physiotherapy helps in 2026 by:

– Identifying risk factors before pain develops

– Improving movement efficiency and load tolerance

– Managing training and work demands more effectively

– Reducing the likelihood of recurring flare-ups

 

Prevention means fewer setbacks, and more freedom to stay moving all year long!

Supporting Your 2026 Goals

No two bodies, or goals, are the same. Here at Fit and Flow, we offer individualised assessment and treatment plans to bridge the gap between where you are now, and where you want to be!

If your goals this year involve moving more, moving without pain, or moving better, physiotherapy can help translate these goals from foundations into habits. If you’re ready to get started, we’d love to support you! Book in now for a physiotherapy appointment today.

Here’s to a strong, health, and active 2026!

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Why Fast Bowlers Are at Higher Risks of Back Stress Injuries

Fast bowling is one of the most physically demanding movements in sport. It looks effortless on TV, a powerful run-up, a leap, a whip of the arm, but underneath every delivery is a huge amount of force travelling through the spine. It’s no surprise that back stress reactions and stress fractures are one of the most common injuries in cricket, even among the elite.

Just recently, Pat Cummins was ruled out of the First Ashes Test due to a back issue, a reminder that even the world’s best fast bowlers aren’t immune to the pressures placed on the lumbar spine.

Here’s why fast bowlers like Cummins are particularly vulnerable.

1. The Bowling Action Loads the Spine Repetitively

A fast bowler’s action combines high-speed rotation, side bending and extension of the trunk. This generates significant compressive and torsional forces through the lumbar spine, particularly around the pars interarticularis, the area most prone to stress reactions. 

Now imagine this happening ball after ball, over after over. Even the most technically gifted bowlers experience cumulative load, which can lead to pain or injury 

2. Mixed Bowling Actions Increase Stress 

Technique matters!

A mixed bowling action, where the upper body rotates differently to the lower body, is one of the strongest risk factors for developing back stress injuries. 

For elite players like Cummins, the sheer pace and intensity amplify any small inefficiencies in technique, making even minor deviations a potential problem for the lower back. 

 

3. High Bowling Volumes = Higher Injury Risk 

Back stress injuries are often as much about workload management as they are about technique. 

Whether you’re playing junior cricket, club cricket, or pushing higher levels, cumulative stress from matches and training adds up and increases spinal load. 

Anyone can be at risk when bowling volumes spike or recovery drops, which is why managing overs, rest and training intensity is essential for every fast bowler. 

4. Strength and Mobility Imbalances 

Fast bowling requires: 

– Glute and lower body strength 

– Robust trunk control 

– Good thoracic rotation 

– Hip mobility 

– Strong and stable lumbopelvic stability 

 

Weakness or stiffness in any of these areas, shifts load onto the lower back. Even world-class athletes are not immune if any part of the kinetic chain is underperforming or fatigue. 

 

5. Fatigue = Technique Breakdown 

Even experienced bowlers can lose proper technique when fatigued. Toward the end of a bowling session, trunk control can reduce, lumbar extension can increase and stride timing can become inconsistent. These changes shift more load onto the spine and surrounding muscles, increasing the risk of stress injuries. 

Fatigue can also affect coordination and timing, meaning each delivery places slightly more strain than intended. This is why carefully managing workload, pacing and recovery is crucial for every fast bowler. 

Final Thoughts 

Fast bowlers generate elite power, which places extra load on the lumbar spine. Pat Cummins’ absence from the upcoming test highlights that back stress injuries can affect anyone, from juniors to world-class athletes. 

Understanding the biomechanical and owkrload demands of fast bowling is key to reducing risk and keeping players performing at their best all season. 

Monitoring early warning signs such as localised pain, stiffness or pain during running or bowling is important for all bowlers. If you notice any of these symptoms, get in touch with us at Fit and Flow for an assessment and individualised advice.