Book An Appointment Online Today

Low Back Pain – Why you’re activating your core the wrong way!

Low back pain is one of the common musculoskeletal injuries that health professionals in Australia have to treat. At the Injury Rehab Centre our team of Physiotherapists and Osteopaths see many patients from Cheltenham, Moorabbin, Mentone, Highett, Hampton, Black Rock, Beaumaris and Heatherton who present with both acute and chronic low back pain. There are multiple techniques and strategies that a health professional may utilize in order to address a patient’s low back pain, but a common conservative strategy is therapeutic exercise. Often the first thing many patients think of is that they need to work on their “Core Strength” or their “Core Stability.” But what does this truly mean?

For individuals with low back pain we know that “CORE STABILISATION” exercises:

  • Decrease pain
  • Reduce disability
  • Restore/Increase muscle function
  • Promote stability
  • Reduce risk of subsequent injury

As a patient, you may be unaware of this but there are...

Continue Reading...

Don’t forget the neck! 2 essential golf neck exercises.

Why good neck flexibility is important to golfers!

Now every golfer at some point has probably been told that

  1. to create power you need to have good ‘shoulder turn’
  2. throughout your backswing you need to keep your eye on the ball

Your neck is the conduit between your head and your trunk. It is made up of many muscles that connect over the shoulder and into the base of the skull and is influenced by many joints that not only from the vertebral bones of the neck but also from the upper back. So what role does it play to enable you create a full shoulder turn and keep your eye on the ball?

Some might remember that old HBA advert where the kid explains that after the crocodile bit his guts out, his head went one and his legs went the other way. This kind of rings true with the golf swing and the relationship between your neck and trunk.

During a right handers back swing, in order to keep your eye on the ball and your head still, your neck holds firm while your trunk...

Continue Reading...

The “single” most important movement for knee health.

If you aint got squat, you aint got squat. A single leg squat is a very useful assessment for physiotherapists and osteopaths as it is a movement that can be used to assess strength, flexibility, balance and motor control post reconstructive surgery for an ACL rupture. Specifically, collapsing of the knee and trunk instability during movements like jumping or a single leg squat have been identified as risk factors in females for ACL injuries.

How to assess your own squat?

Use a mirror to watch yourself. Squat to 60 of knee flexion in a slow, controlled manner at a rate of approximately 1 squat per 2 seconds. Perform this 3 times!

Grading Criteria

  1. Same side trunk lean
  2. Hip Drop on the opposite side
  3. Hip adduction (leaning in) or internal rotation
  4. Knee collapse (knee diving in)
  5. Loss of balance

A good rating requires the absence of all 5 criteria in 2 of 3 trials.

In a study of ACL reconstructed patients, those that could do at least 22 single leg squats from a chair height had...

Continue Reading...

The 6 tick boxes to return to sport from ACL rehabilitation

Anterior Cruciate Ligament (ACL) injuries can be distressing for patients and its rehabilitation is one that needs to be taken seriously. We understand that it is a timely rehabilitation, but also understand that time is not the only factor that needs to be accounted for when dealing with an ACL injury. It has been reported that 81% of individuals with an ACL injury will return to any kind of sport. Only 65% will return to their pre-injury level and merely 55% return to competitive sport.

Re-injury rates for ACL vary between 6% to 25% thus making the decision for when it is appropriate to return to sport a decision that ultimately must be made with clearance from the orthopaedic surgeons, physiotherapists and osteopaths such as those at the Injury Rehab Centre in Cheltenham.

What are the criteria to return from ACL injury safely?

One study set out to explore an objective return to sport/discharge criteria and evaluate whether strength or functional tests were risk factors for ACL...

Continue Reading...

The top 3 exercises to return to sport from ACL reconstruction

Anterior Cruciate ligament (ACL) injuries can be a devastating, season ending injury that can curse many field sport athletes. These injuries often occur as a result of decelerating suddenly, pivoting or landing from a jump, or from forceful impact that can be unavoidable. Most patients at the Injury Rehab Centre in Cheltenham that see our Physiotherapists and Osteopaths often report an associated loud pop or crack and swelling generally within the first 24 hours. Females are at a 4-6 fold increased risk compared to males that engage in the same sport.

One study conducted a review of the research on rehabilitation programs aimed at injury prevention in females. The study reviewed 6 papers and found that 3 of them were effective in reducing ACL injury incidence in female athletes. The following are the top 3 components in reducing ACL injury.

Plyometric Exercises

Q: What are plyometric exercises?

A: Exercises that train the muscles, connective tissue, and nervous system to...

Continue Reading...

Treadmill Tuesday Episode 5 – Best Strength Exercises For Running Strength

injuryprevention running Mar 29, 2017

In this episode of Treadmill Tuesday running physio Alex Kimp for the Injury Rehab Centre in Cheltenham goes through the best strength exercises to improve your running performance and reduce injury during your run like plantar fasciitis, achilles tendinopathy, and knee pain.

Continue Reading...

Treadmill Tuesday Episode 6 – How To Warm Up For Running Better

In this episode of Treadmill Tuesday running Physio Alex Kimp from the Injury Rehab Centre in Cheltenham discusses his top tips for warming up before running using these exercises. These tips are designed to get the best outcomes for running to improve performance and reduce the risk of running related injuries such as plantar fasciitis, achilles tendon pain, patellar tendon pain and ITB syndrome. 

Continue Reading...

Treadmill Tuesday Episode 7 – Barefoot Running. Is It Worthwhile?

If you’ve been running for a while you’ve probably heard of barefoot running. Is barefoot running better for you though?

In this episode of Treadmill Tuesday Running Physio Alex Kimp talks about the current research regarding barefoot running and whether you should throw your shoes away right now to help reduce your risk of running injury such as plantar fasciitis, calf strains and hip bursitis.

Continue Reading...

Treadmill Tuesday Episode 8 – How To Strengthen Calves For Running

In this episode of Treadmill Tuesday Running Physio Alex Kimp covers the top 3 calf strengthening exercises to help you avoid Achilles Tendinopathy by strengthening the calf complex. If you suffer from a running related injury such as achilles pain, or other areas like patellar tracking syndrome, gluteal strains or tendon pain contact the Injury Rehab Centre today!

Continue Reading...

Why does your heel hurt? 2 factors that cause Plantar Fasciitis.

Plantar Fasciitis is one of the most common causes of symptoms for heel pain in runners and is usually categorised by a sharp pain particularly in the morning that warms up or reduces with walking or running. At the Injury Rehab Centre our Physiotherapists and Osteopaths in Cheltenham see many presentations of Plantar Fasciitis every week. About 10% of Plantar Fasciitis cases are linked with running and incidence peaks for individuals between 40-60 years of age.

Why is it happening to me?

Plantar Fasciitis like many other repetitive stress injuries occurs when there is too much load for what the body can tolerate. This repetitive stress causes micro trauma in the Plantar Fascia that is constantly irritated from time spent walking or running in activities of daily living. The foot faces repetitive strain from deformation of the arch during running with landing forces up to three times body weight with every step and this may lead to the development of Plantar Fasciitis.

 Am I...

Continue Reading...
Close

50% Complete

Receive Latest News and Updates from The Injury Rehab Centre