Sports Injuries Archives - Fit and Flow Physiotherapy

When To See A Physio?

We’ve all been there. You tweak something during a workout, feel a sharp pain while running for the train, or wake up one morning with a stiff neck that wasn’t there the night before.

At first you might think “It’ll be fine”, “It’ll go away”. Sometimes it does, but often it lingers. You start moving differently to avoid the pain, skip the gym or sport for a week, and before you know it, it’s been months.

As physios, we see this story play out every week. And here’s the truth: getting help early almost always means a quicker recovery and less risk of it turning into a long-term problem.

6 Signs It’s Time to Book That Physio Appointment

1. The Pain Isn’t Getting Better

If it’s been more than a week or two, and you’re still feeling the same (or worse), it’s worth getting checked. Pain is your body’s way of waving a red flag that something isn’t right. Sometimes the cause is obvious, other times it’s hiding behind muscle tightness, joint stiffness, or poor movement patterns. Early physio means faster treatment and less chance of it turning into a bigger problem

2. You’ve Got the “Same Old Injury” Again

That knee that plays up every time you start running again? The shoulder that flares whenever you lift overhead? Recurring injuries are rarely bad luck, they’re usually the result of underlying weaknesses, mobility restrictions or poor loading habits. We’ll help you find and fix the root cause so you can break the cycle

3. You’ve had a Sports or Gym Injury

Even minor injuries can be sneaky. An ankle roll might seem fine until it keeps swelling after activity. A ‘tight’ hamstring may be a small tear. The earlier you get a proper assessment, the sooner we can guide you through targeted rehab. So you’re not just pain-free, but confident and strong enough to return to your sport without worrying about it happening again.

4. You’ve Lost Movement or Strength

If you can’t move like you used to, whether it’s turning your head to check your blind spot, reaching overhead or squatting without stiffness, something’s restricting you. It could be joint stiffness, soft tissue tightness or nerve irritation. Ignoring it often leads to compensation in other areas, which can cause new issues down the track. Physio can restore normal movement and help you keep it.

5. You’re recovering from surgery or a fracture

Surgery, fractures, and even a few weeks in a cast or boot can leave you with stiffness, weakness, and reduced confidence in your body. Rehab isn’t just about “getting moving”, it’s about regaining full function, building strength and returning to daily activities and sport safely. Without it, you risk slower healing and long term limitations.

6. You Want to Stay Ahead of Injuries

You don’t have to be in pain to see a physio. If you’re training for an event, starting a new sport, or just want to feel and move better, we are here to help! We can assess how your body is moving, identify any imbalances and give you strategies to prevent injury in the first place. Think of it like a service for your body, keeping it in top condition so it lasts a lifetime

Looking After Yourself is Never Wasted Time !

You don’t have to wait until you’re limping, avoiding certain movements, or sitting out of the things you love. Physio isn’t just about fixing injuries, it’s about helping you move better, recover faster, and keep doing activities that make you feel like you.

So whether it’s a niggle that won’t quit, a big injury, or just the feeling that something’s “off”, your future self will thank you for getting it sorted now, not later.

Strength Training – A Non-Negotiable for Runners

At Fit and Flow, we see runners of all kinds – those chasing PBs, building back after injury, or simply running for joy. One common theme? Many still overlook the power of strength training.

We get it – runners want to run. But if your goal is to run longer, faster, and pain-free, then strength training isn’t just helpful – it’s essential.

1. It Builds Load Capacity (So You Can Run More)

Running puts repetitive, high-impact load through your body – particularly the knees, hips, calves and feet. Without the strength to support that load, tissues like tendons, joints and muscles fatigue, overload and break down. As physios, we often see injuries that could have been prevented with a stronger foundation – injuries like runner’s knee, shin splints or ITB pain.

A progressive strength program builds tissue resilience so your body can handle the load you’re asking of it.

2. It Improves Performance – Without More Kilometres

Strength training enhances what’s known as your “running economy” – essentially, how efficiently your body uses oxygen at a given pace.

Strong glutes, hamstrings, and calves can propel you forward with less effort. A strong core keeps your pelvis and trunk stable, improving stride efficiency and reducing wasted movement.

The result? You get more out of every stride – without having to increase your running volume.

3. It Supports Better Control and Form Under Fatigue

When we assess runners post-injury, we often see their running form collapse under fatigue. Knees drop in, hips wobble, the trunk sways.

Strength and neuromuscular control (especially single-leg strength) are key to maintaining form, reducing compensations, and preventing overuse patterns. We don’t just look at how you run fresh – we look at how your body holds up under pressure. That’s where strength matters most!

4. It Protects Your Bones and Tendons

Running alone doesn’t always give enough stimulus for bone density, especially for female runners or those returning after pregnancy or injury. Strength training applies targeted load that helps bones remodel and stay strong.

It also improves tendon capacity and stiffness – meaning your achilles, patella tendon and plantar fascia can do their jobs without being overloaded!

Our Advice? Make Strength Training Part of Your Routine

We recommend runners strength training at a minimum 2-3 times per week. Programs should be tailored – there’s no one-size-fits-all.

Not sure where to start? We can help! Our physiotherapists can assess your movement, identify strength deficits, and design a plan that supports both your running and long-term resilience.

Book a Running Assessment or Strength Consult

Whether you’re coming back from injury or want to stay ahead of it, we’re here to support your run journey. Reach out to book a consult with one of our physios – because stronger runners stay running!

Running the Sutherland to Surf? We’ve got tips for you!!

The Sutherland to Surf is just around the corner – a highlight on the local calendar and a fun run/walk that brings out thousands of runners, walkers, families and first-timers every year. This iconic 11km course winds its way from Sutherland down to Wanda beach, and with a net downhill profile, it’s famously fast – perfect for chasing a PB or just enjoying a fun, feel-good run with the community.

At Fit and Flow, we love seeing so many of our patients, friends and Shire legends getting involved. Whether you’re chasing a time, ticking off your first fun run, or just there for the vibes (and post-run coffee), we’ve got your back.

Here are our top physio-approved tips to help you make the most of race day – especially on a course that’s more down than up!

1. Downhill = Faster Cadence, Not Longer Stride

Yes, it’s a net decline. Yes, that sounds easier. But running downhill comes with its own challenges – particularly for your quads, knees and calves. It’s tempting to let your stride lengthen, but over-striding increases braking forces – making your legs work harder and putting more stress through your hips and knees.

Physio tip: Instead of lengthening your stride, focus on a slightly quicker cadence (step rate). Short, light steps will help you stay efficient, and reduce joint load.

2. Get Ahead of DOMS (Delayed Onset Muscle Soreness)

Sutherland to Surf is mostly downhill – great for speed, tough on your legs. Your quads act like brakes on those declines, taking on extra load with every steps. That’s often what triggers next-day soreness.

Physio tip: Give your quads some love in the lead up. Foam rolling, mobility drills and strength work (think reverse lunges or wall sits) to help your muscles load effectively!

3. Lean In – But Not Too Much

A common mistake with downhill running is leaning back and over-braking with each stride – increasing joint load (especially knees). On the contrary, leaning too far forward can cause a loss of control.

Physio tip: Run with a slight lean forward, from the ankles, not the hips. Use the tip above, with shorter steps and stay light on your feet – reducing impact.

4. Stay Warm & Warm Up Properly

Even in the excitement of race morning, don’t skip your warm-up – especially on a cooler winter day. Cold muscles are more prone to strains and stiffness, and starting a downhill run cold can lead to early soreness or joint discomfort.

Physio tip: Bring an old jumper or jacket to wear at the start line and remove just before the gun goes off. Do a proper warm up – think dynamic, leg swings, hip openers. Stay moving right up until your wave starts!

5. Prioritise Recovery After the Finish Line

That post-run high can quickly turn into stiff legs and sore muscles if you skip your recovery routine. How you treat your body in the first hour post-run sets the tone for how you’ll feel the next day

Physio tip: Take 5–10 minutes to cool down with an easy walk (yes, even barefoot along the sand counts!). Follow it up with gentle stretching, hydration, and if you’re keen — recovery tools like an ice bath, compression boots or sauna can help reduce muscle fatigue and inflammation.

If you’re sore for more than a few days, or notice any lingering niggles — book a physio session to help manage the load and prevent injury.

Goodluck to All Runners!

Whether you’re chasing a PB or soaking up the atmosphere, we’re cheering you on. If you need help with a niggle pre-run, a post-run recovery session, or just want to optimise your running form – we’re here to help.

See you at the finish line!

5 Common Mistakes People Make When Managing Tendinopathies

Tendinopathy is the clinical term for ‘tendon overload’. Tendons can be overloaded via various mechanisms but most commonly we see tendinopathies as result of a sudden increase in load that exceeds the tendons capacity and results in tendon pain.

Tendons are tricky to manage as they are very responsive to load – either too much or not enough can cause and increase in pain. Exercising into pain can result in an overloaded and painful tendon, and not exercising into pain or discomfort may result in an underloaded and weak tendon. This is what makes tendons so difficult to manage, and why seeing a Physio can help to determine at what stage of tendinopathy you’re at, where to start with loading and how long to wait before returning to activity.

The following are 5 common mistakes we see people make when trying to self manage their tendon pain.

1. Rest

Resting the tendon from the aggravating activity will improve your symptoms in the short term, however rest does not improve the tendon’s capacity to tolerate load. Therefore when you return to that activity, the tendon will have even less tolerance to load and your pain will come back straight away, if not worse than before.
Tendons respond to load. Too much load and the tendon will hurt, not enough load and the tendon will weaken. If you rest for too long from tendon pain, you will have a harder time trying to return to activity.

2. Stretching

Aggravated tendons do not like to be compressed or squashed. Stretching aggravated tendons can place tensile compression on the tendon and expose it to the potential of increased pain. Although it may feel like you need to stretch, often it is better to focus on mobility of the associated muscle through massage, foam rolling or trigger ball.

3. Massage

Following on from above, angry tendons also don’t respond well to compressive forces – which are direct pressure on the tendon.

Massaging, rolling or triggering your tendon will only cause more pain and delay your recovery. All tendons are attached to a muscle eg. the achilles tendon attaches the soleus to the heel bone, and the patella tendon attaches the quads to your tibia. If mobility is an issue then massaging your quads and soleus while avoiding the tendons may assist with pain management and recovery.

4. Not Enough Load

We spoke about rest not doing anything to help the tendon’s load capacity. The same goes with underloading the tendon. The idea with tendon rehab is to produce a tendon that is much stronger than it needs to be to complete daily activities or your sport of choice.

In the early stages of rehab we try to load the tendon enough to facilitate a strengthening stimulus, but not enough to overload and aggravate the tendon. We aim to load the tendon into a little bit of pain (a 3-4/10) and make sure there is no increase in pain for the 24-48 hours to follow.

When pain has decreased and the tendon is tolerating higher loads, you need to be putting it under even heavier loads.

Exercises need to be performed at over 80% intensity to be effective. As an example, for an achilles tendinopathy, you would aim to complete single leg calf raises for 8-10 repetitions at 8/10 intensity – meaning you would finish the set with 2 reps left in the tank.

When running, the achilles tendon absorbs up to 12 times your body weight at each step. If you think about how much load that is in kilograms, it’s clear that low or body weight exercises are not enough to produce a tendon that can tolerate thousands of repetitions of that load.

5. Returning To Sport Too Early

So if you’ve been able to reduce pain with the right amount of rest, and progressively overload the tendon by performing exercises at 80% or your maximum effort, the next step is to load the tendon specific to the type of activity you want to return to.

Tendons act like springs, they absorb and store force, then release it with movement helping to reduce the stress going through the muscles and the bones. Therefore we need to train them in this way to be able to tolerate the high demands of sport.
A plyometric tendon loading program should be completed alongside a strength program to help the tendon adapt to high impact forces. This involves a number hopping, jumping and running drills along with a gradual return to running and change of direction.
Once this has been completed, a gradual return to sport to allow the tendon to adjust to the volume (time and intensity) of sport needs to be considered.

Timeframes for tendon rehab will vary greatly depending on the nature of the overload. Acutely overloaded tendons that have been addressed early may only set you back 4-6 weeks. However more often than not, tendinopathies will be an acute flare up on a chronically overloaded tendon. Meaning that you’ve probably been feeling pain for some time, but not to the point that it has stopped you from playing or participating. In these cases tendons take longer to heal, and the above protocol can take from 3 – 6 months to complete.

There are other techniques Physio’s can use to help manage tendon pain such as isometric exercises to help reduce pain before activity, strapping techniques to help reduce tendon loads, or ways to modify daily tasks to reduce forces going through the aggravated tendon. Most importantly, we aim to keep you as active as possible while recovering from tendinopathy, therefore we will try to find ways you can still train or participate without making your injury worse.
Tendons are difficult to manage as they need just the right amount of load for recovery. Getting a detailed and specific program will help with a quicker recovery and return to sport and reduce the risk of your tendon pain becoming a long term issue.

If you feel you may be suffering from a tendinopathy, come and see us. We may be able to save you weeks of pain and get you back sooner.

4 Strategies for Managing Frozen Shoulder

Frozen shoulder, also known as adhesive capsulitis, is a condition that affects the connective tissues around the shoulder joint causing it to become stiff and painful.

This condition is more common in women, it is more prevalent in individuals with type 2 diabetes, and some medications can also increase the risk. Most cases of frozen shoulder resolve on their own over time. Some people may continue to have mild symptoms even after the condition has run its course, but these are usually less severe.

What often surprises people is just how long frozen shoulder can persist – lasting anywhere from 2 to 3 years, with some cases lasting up to 5 years. The condition progresses through three distinct stages: first, a phase of pain and increasing stiffness; then, a stage where stiffness remains but pain lessens; and finally, a ‘thawing’ phase where range of motion gradually improves.

There’s no one treatment that fixes it quickly, over time the condition improves on its own. However a combination of interventions can help improve shoulder function as the condition progresses and outcomes as it resolves.

We’ve put together 4 techniques to help manage frozen shoulder and reduce the impact it has on your daily life.

1. Exercise

Although the long term benefits of exercise in the management of frozen shoulder is unclear, the short term benefits of exercise include a reduction in pain, increases in range of motion, strengthening of the rotator cuff and reduction in the stiffness associated with avoidance of using the shoulder.

Exercising with frozen shoulder can include gentle stretching, active assisted movements and strengthening the rotator cuff within the range of motion that is available.

Exercise also provides the individual with a level of control and ownership of their injury which can reduce depression and anxiety scores, helping to manage pain.

2. Manual Therapy

Manual therapy can include massage, joint mobilisations and dry needling. Although manual therapy is unlikely to change the range of motion of the shoulder joint and frozen shoulder itself, it can have an impact on the joints and muscles around the shoulder.
Due to a decrease in range, compensatory patterns of movement are usually developed in order to move around pain and stiffness. This can create further issues in areas such as the neck, thoracic spine or elbow and wrist.
Treatment here can help improve the quality of movement at these joints, and reduce pain and injury.

3. Education

Understanding frozen shoulder as a condition can help manage the extent at which the condition affects the individual’s mental health and therefore their pain and disability.

It can assist with setting realistic expectations, which boosts motivation and improves mood. This, in turn, supports adherence to a management plan and exercise, while also helping the individual feel more in control of both the condition and their body.
All of these will help with the management of pain and reduce disability associated with frozen shoulder.

4. Injections

Cortisone and/or saline and anaesthetic injections can be administered into the joint to help reduce the pain associated with frozen shoulder. However these have been shown to have short term effects (about 3 months) and don’t appear to affect long term recovery. These could be an option for short term management of pain, along with exercise and education as a holistic approach to management.

Although frozen shoulder is unfortunately a limiting and painful condition, there are still plenty of management options that can significantly reduce the pain and functional limitations associated with the condition. Not one intervention alone can significantly affect the progression of the condition, however it is clear that a holistic approach to managing frozen shoulder can help to decrease the pain and disability associated with the condition.

If you suspect you may be developing frozen shoulder, or know someone who may be experiencing it, please be encouraged to come and see us to create a plan for management.

Getting back to running after a baby

After having a baby, many mums are keen to get their fitness back—running is often a big goal. But, pregnancy and childbirth can take a serious toll on your body, so getting back to running takes time, patience, and a bit of preparation. While there’s plenty of advice and return-to-run programs available, how ready you are to run will depend on your individual recovery and meeting a few key milestones.

How Pregnancy and Birth Affect Your Body

Pregnancy puts a lot of pressure on your body. Your abdominal muscles stretch and separate, your pelvic floor gets stretched, and your joints become looser. As exercise intensity usually decreases during pregnancy, you may lose some strength and fitness, too.

After birth, estrogen levels drop, especially if you’re breastfeeding, which can weaken the pelvic floor further. This makes it harder for your pelvic floor to support organs like your bladder and uterus. Joint laxity can also stick around, making your hips, knees, and pelvis more vulnerable to strain or injury. That’s why it’s so important to focus on rebuilding strength and control in your muscles and joints before considering higher-impact activities like running.

Abdominal separation (where the muscles in your belly stretch apart) happens to all mums who carry to full term, and while it’s necessary for baby’s growth, it means less support in your abdominal wall after birth. Without this support, running or any impact activity can place extra stress on your pelvic floor and spine.

On top of all this, the general decrease in fitness during pregnancy and the demands of caring for a newborn (hello, sleep deprivation!) can make it even harder to get back on track.

What You Need to Consider Before Running Again

1. Rest and Recovery

Your body needs time to recover before jumping back into exercise. Pregnancy and childbirth cause a lot of changes, and it takes time for things to settle. For vaginal births, about a third of first-time mums experience perineal tearing, and there’s a risk of pelvic organ prolapse (when your pelvic organs drop down), especially if labour was long or complicated. While prolapse is common, most cases aren’t serious and often improve within a few months. That’s why it’s generally recommended to wait at least three months before returning to high-impact activities like running.

For C-sections, it’s important to remember that it’s major abdominal surgery. Recovery typically takes 6-8 weeks, during which time your body is healing. No lifting or strenuous activity during that time—wait until you’ve had enough healing before thinking about strength exercises or impact activities.

2. Abdominal Strength and Healing

The first few months postpartum are crucial for your abdominal recovery. Wearing compression garments can help your abdominal muscles heal by supporting them and reducing unnecessary pressure. Strengthening deep core muscles, like the transverse abdominis and pelvic floor, is key to rebuilding your abdominal wall. This will help prevent unnecessary strain during impact activities like running.

If you notice your belly “doming” (bulging in the middle) or experience bladder leakage during activities, it’s a sign your core isn’t ready for high-impact exercises yet. Focus on deep core strengthening before progressing to more intense exercises.

3. Pelvic Floor Strength

Your pelvic floor plays a huge role in supporting your bladder, bowel, uterus, and helps manage abdominal pressure during activities like running, jumping, or even coughing and sneezing. If your pelvic floor isn’t strong enough, you might experience incontinence, pelvic pain, or feelings of heaviness down below.

Before returning to running, your pelvic floor needs to be strong enough to cope with the impact. This means being able to perform pelvic floor contractions quickly and hold them for a reasonable amount of time. If you’re experiencing any pelvic floor symptoms, such as leaking, pain, or heaviness, it’s important to address those before considering running.

4. Lower Limb Strength and Control

To run without injury, your legs and joints need a baseline level of strength and control. There are a few basic tests to check if you’re ready for running, such as:

Walking for 30 minutes
Balancing on one leg for 10 seconds
10 single-leg squats
Jogging on the spot for 1 minute
10 forward bounds or
10 single-leg hops
10 Running mans

If you’re able to do these without issues, you’re on the right track. But don’t rush it—gradually build up strength and control before adding the impact of running.

5. Gradual Build-Up and Structured Program

When you’re ready to start running again, it’s important to ease into it with a structured program. Start with short, easy runs and gradually increase the distance and intensity. This helps your body adjust to the demands of running without risking injury. Patience is key here—don’t rush the process.

6. Supportive Gear

Wearing supportive underwear and a good sports bra can help protect your pelvic floor while you run. Research shows these can reduce strain on the pelvic floor and lower the risk of dysfunction. There are also compression garments designed specifically for postpartum recovery that can provide extra support, especially for the pelvic region.

The Risks of Rushing Back into Running

It’s important to follow a proper return-to-run program to avoid long-term issues like pelvic organ prolapse, incontinence, or musculoskeletal injuries (such as tendinitis or stress fractures). Working with a physio can help ensure your return to running is safe and effective, based on your individual recovery and fitness level.

The key is to take your time, rebuild strength and control, and only progress to running when your body is truly ready. You’ve got this—just make sure to listen to your body and move at your own pace!

How to ‘heel’ your plantar fasciitis

What is plantar fasciitis?

The plantar fascia is the connective tissue that runs along the bottom of the foot from the heel to the toe bones. This makes up the arch of your foot. Plantar fasciitis is the overload of this tissue, and causes pain primarily at the base of your heel, however can occasionally be felt along the line of the plantar fascia.The plantar fascia is an extension of the fascia that connects your calf muscle to your foot. So often an overload or tightness in your calves will contribute to plantar fasciitis.

Common signs and symptoms

Pain in the plantar fascia is typically felt underneath the heel, especially during activities that put stress on the calves, such as walking or running. The discomfort often worsens after periods of rest, feeling more intense in the morning but improving with movement. In some cases, there may be tenderness when touching the base of the heel, and while the pain can vary from day to day, it usually diminishes as you move and the muscles warm up.

How does it happen?

Overload of the plantar fascia can occur in a number of ways, but when daily loads exceed the capacity of the plantar fascia, it will respond in pain.
Overload can occur suddenly, for example a person may jump off a step and feel immediate pain at the base of the heel. Or it can happen gradually over time, such as increasing running kilometers to prepare for a marathon. The accumulative load of progressively running longer distances can eventually exceed the foot’s ability to cope, leading to pain.

Overload can also occur indirectly. For example, if you’re limping because of an injury, you may put extra strain on your uninjured leg. This increased reliance can lead to overuse and ultimately result in pain in the plantar fascia.

Switching footwear can lead to increased strain on the calves, which may, in turn, overload the heel. This is often seen with high heels, where the foot is positioned in plantar flexion, causing the calves to work harder and putting extra stress on the fascia. Additionally, changing to sneakers that promote a more forefoot-striking pattern can also raise the load on both the calves and the plantar fascia.

Hormonal fluctuations can weaken tendons and raise their risk of overuse injuries. For instance, a decrease in estrogen around menopause leads to tendon stiffness, reducing their flexibility and making them more susceptible to injury. As a result, there is an increase in tendinopathies, including plantar fasciitis, among women aged 40 to 60 during the perimenopausal phase.

Additionally, some medications can have a similar effect on tendons, causing degeneration over time without inflammation. This includes statins, which are often prescribed for cholesterol management, and long-term use of steroids to treat inflammation.

How to fix it

1. Pain management

Our initial goal in treating plantar fasciitis is to reduce the pain. There are a number of strategies Physio’s use to aid in pain management.
Firstly we recommend modifying the activities that cause pain. These will often be weight bearing activities such as walking or running, and although it may not be realistic or helpful to completely eliminate these activities from someone’s day, it may be as simple as opting for a lift to work instead of walking to and from the station, or reducing daily walks by half and taking a break from running temporarily.
Plantar fasciitis is typically worse after periods or rest and particularly with your feet resting in a plantar flexed (pointed) position. So a footrest at your desk chair, little exercises to perform at your desk or regularly getting up to move may help in controlling pain.

There are certain taping strategies we can use to better support the plantar fascia which may reduce loading and help with pain. The same goes for arch support in your shoes, or opting for more supportive shoes during the day.

Occasionally other interventions are used to more aggressively manage pain. These can include corticosteriod injections which allow a period of reduced pain, and when used in conjunction with activity modification, strength and mobility, can be a helpful contribution to the overall rehab journey.

2. Mobility

Mobility is an important factor in controlling plantar fasciitis, especially calf mobility. Massage, foam rolling and stretching are all strategies employed to help maintain calf length which can reduce pain, manage the injury and prevent its recurrence in the future.

3. Strength.

At the end of the day, the stronger your calves and feet are, and therefore your tendons and plantar fascia are, the more load they can tolerate and the less chance of them being overloaded. Strength is key in treating plantar fascia, however loading needs to be appropriate for the individual. Strengthening exercises shouldn’t cause pain, or overload the plantar fascia more than it already is. They should replicate and prepare the feet and calves for the type of activity the individual needs to get back to, and be maintained at a certain level to prevent overload occuring again in the future.

How to avoid it

Injuries like this can be challenging to avoid, especially if the triggering factor is something out of your control such as hormones fluctuations, rapid gain in weight similar to what happens in pregnancy, or an unaccounted increase in daily loads. But recognising the warning signs and addressing them immediately, sets you up better for a successful recovery.

How to address and manage your knee pain

Knee pain can generally be categorized into two types:

Acute Injuries: These occur as a result of a specific incident or trauma. Acute injuries typically require early evaluation to determine the extent of the damage. This then may involve imaging or a referral to a specialist, and a rehabilitation program will be initiated to help you return to your activities as quickly and safely as possible.
Chronic Injuries: These are conditions that develop gradually over time. While they may occasionally require imaging or consultation with a specialist, they usually benefit more from a tailored strength program and continuous management. With the right approach, you can manage these conditions effectively, minimizing pain and preserving your quality of life. Ongoing care is essential to ensure these issues don’t interfere significantly with your daily activities.

How can Physio help?

Physio’s are usually the first professionals people consult when experiencing knee pain. We have the expertise to evaluate your knee, identify the underlying injury or cause of pain, and determine the next steps. This may involve referring you for imaging or a specialist consultation, or initiating a rehabilitation program to address the issue.

Rehab will involve a period of relative rest and recovery.
Our aim is to keep you as active as possible while allowing your knee pain to settle. We will identify exercises you can do or make adjustments to your work, so you can continue working or participating in activities without exacerbating your knee pain.

Once pain has settled we then work on the strength, control and power to get you back to your former level of activity. We make your rehab specific to your goals. For example, getting back to a physical job might involve lifting and lunging type exercises, whereas returning to a sport like netball will involve running, change of direction, and powerful movements in the gym.

Delaying surgery

Discussions around surgery in both acute and chronic knee injuries are important to have.
Surgery increases an individual’s chances of developing osteoarthritis later in life, it also exposes you to risks such as infection, nerve damage and tissue scarring that could affect function. Whenever possible, it is recommended to explore rehabilitation options before considering surgery.

For acute injuries, most meniscus tears are typically managed with conservative treatment, and if addressed early, individuals can often return to their previous level of function. Additionally, recent research supports non-surgical rehabilitation for ACL injuries. New techniques are available to promote healing without surgery, and there is promising long-term data showing that effective function can be maintained over the years with non-operative approaches.

Physiotherapy plays a crucial role in non-surgical management, especially when structural knee stability has been compromised. It’s essential to ensure that functional stability is maintained through strengthening the muscles around the knee, improving neuromuscular control to avoid positions that could cause further damage, and enhancing muscle power if the individual’s goal is to return to sports.

In chronic conditions, surgery is usually only considered if function and quality of life are severely affected. This means that function is preserved for as long as possible before surgery becomes an option. To preserve function, strength and control are the main priorities.
There are several reputable resources backed by reliable research that offer exercises designed to help manage and slow the progression of knee arthritis. The primary goals are to enhance quality of life and reduce the need for surgery. Physiotherapists and exercise physiologists are specially trained in this field, making them valuable resources for managing and mitigating the impact of arthritis.

How rehab can fast track your recovery

The stronger your knee, the better it can handle various loads. Improved balance and control enables you to perform more complex movements without risking injury. Typically, an injury occurs when loads exceed the capacity of your muscles, joints, and tendons.

While the body can most of the time resolve inflammation and heal tissues on its own, there are strategies you can use to support and speed up this process. More importantly, there are strategies you can employ, to help strengthen your knee beyond the basic level needed for daily tasks, or the demands of sport, to enhance overall function and resilience.

Phase one:
Reduce pain, support healing
Physiotherapists employ techniques to help reduce pain and provide guidance on what to avoid to prevent aggravating the injury. They also offer recommendations on activities you can do to maintain strength and mobility, which can accelerate the rehabilitation process.

Phase two:
Physiotherapists can prescribe targeted exercises to strengthen the muscles and tendons around the knee, as well as improve neuromuscular control. This approach is crucial for preventing future injuries and reducing the risk of recurring pain.

Phase three:
Physiotherapists have the expertise to prescribe exercises tailored to the intensity and complexity of your chosen sport. This ensures a smooth and low-risk transition from rehabilitation back to athletic activities.

Lower Back Pain

Hurting your back can be scary, but most lower back injuries are treated similarly to other injuries, with the potential for a full recovery and a return to your usual activities.

Anatomy

Your spine is divided into four sections: the cervical spine, which forms your neck; the thoracic spine, which makes up your upper back; the lumbar spine, which is your lower back; and the sacrum, the lowest part of your spine, also known as your tailbone. When we talk about lower back pain, we generally mean injuries affecting the lumbar spine from the upper segment (L1) to the lowest segment (L5), and occasionally involving the upper segment of the sacrum (S1).

Your spine consists of bones called vertebrae, which are linked by joints and ligaments. Between each vertebra are intervertebral discs that help absorb shock and enable movement. In front of these discs is the spinal cord, through which nerves travel from each spinal level to different parts of the lower body, extending all the way down to the feet.

These nerves innervate the muscles and skin of the lower body, providing movement and sensation.

Injury

The structures of the spine are similar to structures elsewhere in the body (bones, joints, ligaments and nerves) therefore we manage them in much the same way.
However, with lower back pain, the proximity of the spinal cord and nerves which control movement and sensation, can lead to additional symptoms such as pins and needles, numbness, or weakness in the hips, legs, and feet.

Inflammation or nerve compression in this area may contribute to these symptoms. As physiotherapists, we use specialised assessments to identify the specific location and cause of your symptoms, enabling us to target and treat the root of your lower back pain effectively.

Will I need Surgery?

90% of back pain cases do not end up needing surgery, and in fact most cases of lower back pain don’t even require imaging (XRays or MRI’s).

Imaging is required if symptoms indicate a more serious pathology, which will be indicated when seeing your Physio or Dr.
For most cases though, a physical assessment will tend to reveal enough information to treat the cause of pain and resolve symptoms.

Imaging may pick up on some abnormalities within the spine, but these are not necessarily the cause of pain. Similar to scars on your skin, they are present, and an indication of use, but do not cause pain or affect the function of your skin.
For that reason, clinicians tend to steer away from imaging in the early stages and focus on improving function and movement quality.

Surgery is a last resort option if all other conservative forms of management fail, and if there is indication of a structural cause for the pain.

Recovery

If all red flags (serious conditions) have been ruled out after assessment, lower back pain is treated much like any other injury in your body

Phase 1: Rest and recover
Modification to daily tasks allows your back pain to settle, and supports healing. These changes will be dependent on the type of injury, and the tasks that are required of the individual. This is why assessment is so important in the early stages. The quicker we can identify the triggers for pain, the quicker we can assist in healing.

Although we encourage relative rest, it is still important to maintain as much movement as possible without aggravating the injury. There are usually some gentle stretches and movements that can assist in range of motion as well as support the healing process.

Phase 2: Load and strengthen
When the initial inflammation and pain starts to settle, we will start to load your spine to restore strength and to ensure you can not only return to your former activity, but do it in a way that will reduce your risk of re-injuring. It is within this phase that we identify range of motion, strength or movement pattern issues that may have contributed to your initial injury, and we focus on improving these and developing better ways to move to protect your back.

Phase 3: Integration back into previous activityYour rehab exercises will start to mimic movement patterns you require during the day, whether that be specific to your job, your sport or daily activity, we start to increase your daily loads and encourage returning to your former activities.
There will always be ongoing maintenance exercises necessary to remain injury-free.

Future prognosis

Like any other injury, the presence of previous injury, increases your likelihood or re-injury. Recurrence of lower back within the first year of injury can range from 15% – 85%. Often the cause for the higher incidence in re-injury is failing to identify the cause of the injury and addressing it correctly, or failing to complete or carry on with a rehabilitation program.

For this reason it’s important to get a thorough assessment and follow through with a rehab plan completely.

Tips for Running

Running

The biggest mistake we see in the clinic is when people take on too much training, too soon. Whether its to get fit, lose weight or to tick a marathon off the bucket list, it’s crucial to have a well-structured training plan and set realistic goals to prevent overtraining and reduce the risk of injury.

No matter how good your training program is, it takes time for your body to adapt to the loads of running. If you consistently push your training loads beyond what your body can handle, your joints, tendons, and bones may not cope, leading to overuse injuries over time.

Here are some simple tips to help manage your loads and to reduce your risk of overuse injuries.

80/20 rule

This number came from some research that demonstrated endurance runners only spending 20% of their training running at a higher intensity (eg interval training at 90% VO2max), with the bulk of their training involving lower intensity or ‘easy’ runs.

This rule won’t apply for everyone, however it is a good guide to base your training off.
Be mindful of how challenging each session is, give it a rating out of 10 (1= very easy and 10= very challenging) or think about your sessions as easy, moderate or hard.
Make sure most of your sessions sit under a 5/10 or are ‘easy’ runs.
10% overload

Again, this number was based on research calculating injury risk in athletes and demonstrated that a fluctuation in load (either an increase or decrease) increased an athletes risk of injury.
If you think about this number, a 10% fluctuation in a training week of 20k/week is only 2km’s. This doesn’t allow for a lot of room in training variation.
Again this rule can be taken with a grain of salt, as this research wont apply to everyone. But it is important to keep in mind that if you’re feeling good in a run and decide to add a few k’s, or your pace is quicker than normal, think about reducing your k’s or pace in a run later in the week to preserve your body.

This is also important to consider as a runner just starting out. If you’ve never run before, your 10% overload is going to look very different from if you’re a regular 15k/week runner looking to increase volume to run a marathon.

As a beginner your running minutes and pace should start very low, and increase very slowly. For example, run at a ‘comfortable’ pace (you should be able to hold a conversation) and start in intervals, eg. 1 min on 1 min off for 10 minutes.
Starting with just one run a week and increase to 2 and 3 days over the following months.
Realistically we would recommend at least a year’s worth of training for a strong, fit, injury free beginner runner to run a marathon.

Rest and recovery

Recovery is important in managing your body’s loads. Without adequate recovery you’re putting your body under stress before its had a chance to recover, contributing to cumulative overload and potential injuries.

Ideally you would want to be running every second day with alternative sessions on the in between days (eg. strength training, a mobility session like yoga or pilates, or an active recovery such as a swim or a walk)

Quality sleep also facilitates recovery. Individuals who get under 7 hours of sleep a night are 1.7 times more likely to sustain an injury.
Ideally you should be aiming for over 8 hours a night to allow adequate recovery from training.

4. Modifying loads (shoes, cadence, terrain, cross training)

Changing the loads going through your body will help to disperse load across the body and reduce the risk of overuse injuries in certain areas. There are a number of ways you can do this across the week, or within a training session.

Shoes

Switching up your shoes for each run can alter how your foot hits the ground, which in turn changes the ground reaction force through your body. This reduces the repetitiveness of load going through your body and reduce the risk of overuse injury.

Terrain

Changing the terrain you train on will help to control intensity and load. Eg.you could opt for a flat run to decrease intensity if your loads that week are high. Or opt for a run on grass rather than concrete to decrease ground reaction forces through the body if you’re feeling sore in your legs. The variation in terrain of a trail run can also be gentler on the joints vs a run on concrete which can be highly repetitive on joints.

5. Strength

Strength is so important in adequately preparing your joints for the loads associated with running. Strength increases your tissues capacity for load, meaning you can run longer and harder without overloading your body. 1-2 strength sessions a week can decrease your injury risk by up to 50%.

Strength sessions need to be heavy (so calf raises while you brush your teeth won’t do!). They need to incorporate a mixture of big compound lifts such as squats or deadlifts, calf raises and single leg exercises such as step ups or lunges. If you’re inexperienced in the gym it is highly recommended you see a personal trainer, Physio or exercise physiologist to write and supervise your program.

If you’re a beginner planning your first fun run, or a regular runner looking to challenge yourself further, we’d highly recommend coming in for an assessment so we can set you up with an individualised program that will reduce your risk of injury, produce the result you want, and most importantly that you will enjoy doing.