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Top 5 exercises to cut your risk of ACL injury in HALF this pre-season

injuryprevention Mar 11, 2018

Banish your risk of ACL injury this summer and smash your sporting goals

It’s a fact: no one wants to spend the summer pre-season laid up on the couch binge watching re-runs of Friends when you should be out training and performing better for the upcoming football, netball or another sporting season. Did you know that ACL injury is the NUMBER ONE cause of time spent on the sporting side-line? And that’s across ALL sports. That’s a pretty significant reason to spend some time bullet-proofing your ACLs. The great news is that you can cut your risk of suffering through extended couch-time by 50% with these 5 exercises.

At the Injury Rehab Centre our Physiotherapists and Osteopaths regularly work with those from the Cheltenham, Moorabbin, Mentone, Highett, Hampton, Black Rock, Beaumaris and Heatherton suburbs to not only rehabilitate athletes after knee injury, but also ensure any future injuries are minimised.

Which 5 exercises should you be doing right now?

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The core stability myth – more than pilates

injuryprevention Sep 18, 2017

Read this well-written article by the Huffington Post today and it kicked off this rant, you can read the article here. As a Physiotherapist or Osteopath at the Injury Rehab Centre in Cheltenham it can be frustrating how many people ask if the only cure for their back pain is “should I be doing Pilates.”

Now I’ll repeat many times here that I don’t think Pilates is bad, but I do shake my head at the ramifications one type of exercise has had on the way people think and feel about their back.

If you haven’t read Joseph Pilates book “Your Health”, you’ll find it quite amusing by modern marketing standards. He states that perfect posture requires “the simultaneous drawing in of the stomach and throwing out of the chest”. The photos of Pilates demonstrating the “correct” way to stand look extremely tiring.

 

 

 

 

 

 

Why after millions of years of evolution would you...

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How strength training will reduce pain and injury by 50%

At the Injury Rehab Centre our Physiotherapists and Osteopaths who service the Cheltenham, Moorabbin, Mentone, Highett, Hampton, Black Rock, Beaumaris and Heatherton suburbs have the philosophy that stronger people are harder to kill injure. That’s why a big part of our management for dealings with patient pain and injury often involves an active approach teaching our patients to become stronger and move more efficiently.

Exercise is good for us!

jogging

Most patients that our Physiotherapists and Osteopaths see understand that physical activity is beneficial for many common diseases and pathologies. It’s now commonly known through research that exercise helps with:

  • Cardiovascular disease
  • Diabetes
  • Cancer
  • Hypertension
  • Obesity
  • Depression
  • Osteoporosis

How does injury occur?

So exercise is good for our body but what about pain and injury? Many of us engage in a variety of different activities and sports that all inherently put our body through stress and...

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2 top exercises for office workers and golf back pain!

Are you an office worker who often feels pretty stiff in the lower back when you step out on to the tee block? Unfortunately this is a common problem for many golfers and something that the Physiotherapists and Osteopaths at the Injury Rehab Centre in Cheltenham deal with a lot with their golfing clients.

The reason for this is pretty simple, while 40+ hours of being chained to the computer during the week might help pay the bills it really doesn’t lend itself well to 3+ hours of golf on the weekend.

What does sitting do for low back pain?

You may of heard that sitting is being described as the new smoking? The reason for this is not only do sedentary lifestyles have ill effects for things like cardiovascular disease, diabetes etc but it is also terrible for movement health. A standard sitting position often places the joints of the hips and upper back in a squashed position that robs them of range of motion, and long periods of sitting can render the musculature very...

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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...

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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...

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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...

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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...

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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...

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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.

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