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Posted by philipwoodphysio in General on December 7th, 2021
If you’re looking to introduce more exercise into your routine, you might be a bit confused by all the different exercises out there. Which ones should you be doing? We’ve created this guide to help you make sense of it all!
There are four main types of exercise that you need to know about:
Aerobic exercise has a lot of all-round health benefits, and everyone should aim for 150 minutes of moderate intensity or 75 minutes of high intensity aerobic exercise every week.
Some of the benefits of aerobic exercise include:
You can get aerobic exercise from walking, running, cycling, swimming, dancing or specific aerobics classes.
Strength training isn’t just for body builders – as we age, we all lose muscle mass, so it’s important to build it back up. Muscle strength is vital for a number of everyday tasks, like carrying shopping, picking up heavy objects, and even standing up from a chair or walking up stairs.
Strength training helps to:
Some examples of strength training include free weights, weight machines at the gym, resistance training, and body weight exercises (such as push-ups, pull-ups, planks and squats). It’s a good idea to get advice from a physiotherapist before you introduce a strength training routine, particularly if you have any health concerns.
Stretching is vital for reducing the risk of injury from other types of exercise, and can be a valuable part of injury recovery, but it also has a lot of benefits of its own.
Regular stretching lengthens your muscles, which helps to prevent muscle cramps and pain, muscle strains, joint pain, and falling. It also keeps you flexible, which increases your range of motion and enables you to do everyday activities like bending down to tie your shoes.
There are a huge number of different stretches you can do that all target different areas, so have a chat with us to figure out the best ones for you.
As you get older, the systems within your body that control your balance begin to break down. Balance exercises are important to help to reduce the risk of falls and keep you steady on your feet.
A physiotherapist will help you determine your current level of balance ability, which is really important for figuring out which exercises you need.
Exercises like standing on one foot, walking on uneven surfaces, leg lifts or standing knee lifts can help with balance, but your physio will recommend the ones that will best suit you and tell you how to do them safely.
We can help you with advice on the types of exercise that you need, particular exercises that you can do and the right techniques to get the most out of your routine (and avoid injuries). Give us a call on 9838 3030 or email catwood@bigpond.net.au and let’s get moving!
Posted by philipwoodphysio in General on October 28th, 2021
The terms Skier’s Thumb and Gamekeeper’s Thumb both refer to injury of a ligament at the base of the thumb. The ligament is called the ulnar collateral ligament (or UCL).
Whilst Gamekeeper’s Thumb refers to a chronic condition caused by repetitive stress to the UCL (think using a wrench or wringing out cloths), Skier’s Thumb is an acute injury, usually caused by a fall.
Skier’s Thumb usually occurs when a person falls on an outstretched hand whilst holding something – ski poles will do it, which is how the injury got its name. However, football, hockey, basketball and rugby can also be culprits. Falling from a bike or motorcycle is actually the most common cause, and even a firm handshake can sometimes be enough to rupture the UCL! The force of impact while the thumb is extended is what causes the damage.
Skier’s Thumb accounts for 86% of all injuries to the base of the thumb, so it’s a common problem.
If you’ve developed Skier’s Thumb, then you’re likely to experience the following:
How your injury is treated will depend very much on the severity. Mild injuries may only require stretching and pain relief techniques. More serious injuries might require immobilisation for a period, whilst very severe cases may need surgery.
When you come to see us, we’ll assess the damage and determine whether the ligaments have been torn or just stretched – and if they have been torn, to what degree.
Elevation and cold compresses can help to reduce swelling and bruising, and if necessary, we will apply a thumb cast to immobilise the joint while it heals.
Once the cast comes off, we can show you exercises to help build your strength and flexibility in the joint.
If you do require surgery, we will help you afterwards to regain the function in your thumb and grip, and to shorten your recovery time as much as possible.
If left untreated, damage to the UCL can lead to long-term weakness and joint instability. So, make sure you get it checked out!
If you’re a regular skier, sports player or (motor)bike rider, there are a few things you can do to reduce your risk of Skier’s Thumb:
If you’ve experienced any kind of sports injury, give us a call on 02 9838 3030 or email catwood@bigpond.net.au and we’ll help you figure out what’s going on.
Posted by philipwoodphysio in General on September 27th, 2021
Although they are most commonly associated with foot problems, “orthotics” is an umbrella term for a wide range of types of equipment that can be used to support rehabilitation from an injury or to prevent injury from occurring in the first place. So, what are the options, and how do you use them?
There are a broad variety of orthotics, and they can range from something as simple as an insole in a shoe to protect the foot, to more complex equipment like a back brace to stabilise the spine.
Orthotics are generally used in one of the following areas:
Orthotics can either be “off-the-shelf” standard items that are ready made and adjusted for the patient’s particular size – or custom-made, particularly in cases of more complex injuries or changes to multiple joint structures.
There are a few reasons that your physiotherapist might recommend the use of orthotics. Generally speaking, orthotics are designed to either stabilise a body part, or assist that body part in movement. For example, if a joint is not in a functional position, then orthotics may be used to help it to function better, recover and to prevent further injury during the recovery process.
Some conditions that might require orthotics include:
Orthotics can be incredibly valuable tools in your recovery, but only if they’re used correctly. There are a few key mistakes that people regularly make, so we want to help you avoid them!
It will probably take two to three weeks to get completely used to wearing your orthotics and, except in serious cases or unless your physiotherapist tells you differently, you will need to gradually build up the amount of time you wear them each day rather than wearing them full-time from the offset.
We know it can be a hassle to have to put that wrist support on every time you play sport, but it really is important. You need to wear the orthotics in the right
way, at the right time, for the right amount of time, or they may not work as effectively as they could. Your physiotherapist has given you those instructions for a reason, so it would be advised to follow them as best as possible.
Because it can be a hassle to keep putting them on, or because people don’t think they look particularly attractive, or because they might not be incredibly comfortable, many people are keen to ditch their orthotics as soon as possible. But just because the pain has subsided doesn’t mean the problem’s gone away. If you give up on them too soon, the problem might come back or get worse. So don’t put them away until your physiotherapist gives you the go-ahead.
When you’re experiencing pain, we’re happy to talk you through all the different treatment options available, including what types of orthotics might work for you alongside our hands-on and movement / exercise-based treatments (but only if needed of course!). Give us a call on 9838 3030 or email philipwoodphysiotherapy@gmail.com and we can discuss your choices.
Posted by philipwoodphysio in General on September 5th, 2021
Most people probably couldn’t tell you where the plantar fascia is, but pain in this area of the foot is quite a common issue that we treat. If you want to know exactly where your plantar fascia is and what you can do to look after it, or if you’ve got an unexplained pain in your foot that you want to understand, this might clear a few things up.
The plantar fascia is the thick band of tough tissue that connects your heel bone to your toes. When you push off with your foot to take a step, this band tightens to increase the arch height and create a lever to propel you forward.
This is a very common area to experience pain – and one in ten people will suffer from what we call ‘plantar fasciopathy’ at some point in their lifetime.
Plantar fasciopathy is an umbrella term for different problems that can impact the plantar fascia.
If the plantar fascia becomes acutely inflamed, this is a condition called plantar fasciitis (‘itis’ = inflammation in scientific talk). This is most common in runners, and accounts for around 10% of runner-related injuries. The repetitive movement of the foot in running, particularly when you run on hard surfaces, makes this band of tissue highly susceptible to overuse. New runners who try to do too much too soon, or those who suddenly change their running regime, can also excessively strain or tear the plantar fascia.
This is a degenerative condition, which is caused by the plantar fascia deteriorating under repetitive stress. This is almost like a second stage plantar fasciitis, where if you leave the initial symptoms untreated, the condition can progress to a chronic issue where degeneration of the tissues is the main feature. Any cause of a plantar fascia problem that develops from an acute to a chronic stage can fall under the label of plantar fasciosis. Just like running can cause fasciitis, it too can lead a person into fasciosis if left for too long. Other causes include being sedentary, overweight and regularly wearing high heels for prolonged periods. People who have excessively flat or arched feet are also at risk of developing these problems.
Whichever type of plantar fasciopathy you have, you are likely to experience similar symptoms. These include:
If the pain in your foot occurs shortly after a sudden increase in activity, then it’s very likely to be plantar fasciopathy, but let us take a look at you and we will be able to let you know exactly what is happening.
Plantar fasciopathy is most common in people aged between 45 and 65 and is slightly more common in women than men. But anyone can experience it at any time.
If left untreated, plantar fasciopathy can cause pain for a very long time (most cases last at least six months), and, because the pain can cause you to alter the way you walk, there is a chance of further, potentially more serious, damage being caused. So, it’s best to see a physiotherapist as soon as possible.
Some form of rest or alteration to your normal routine is important, particularly for plantar fasciitis, and we’re likely to tell you to take a temporary break from running or other sports that may lead to continued excessive load being placed on the tissues, and ultimately, delayed healing.
We can massage the arch of the foot and other areas of the body including anywhere from the low back to the foot, to help relieve the pain and restore some movement. There are also a number of stretches and strengthening exercises that we can work with you on to help rehabilitate the plantar fascia and any other underlying causes.
We may also recommend shoe inserts, orthotics or night splints to support the area while it recovers.
In the vast majority of cases, treatment and time will be enough to combat the issue. However, in more severe cases, we may explore options such as shock-wave therapy and various types of injection into the local area of tissue. We will always aim to follow a conservative approach before making use of more invasive techniques.
If you think you might be suffering from plantar fasciopathy, or you want to avoid experiencing it in future, give us a call on 9838 3030 or email philipwoodphysiotherapy@gmail.com to find out what we can do to help.
Posted by philipwoodphysio in General on August 22nd, 2021
We keep telling you to stretch before and after exercise, until you’re probably sick of hearing about it. But why? Well, there are a whole host of benefits to stretching, and they’re not just limited to exercise. Here are seven reasons to make sure that proper stretching is a regular part of your routine.
Stretching warms up your muscles, increasing the range of motion, so they are less likely to be torn or strained during exercise. You are also less likely to experience pain or discomfort after exercise with a thorough warm up and cool down.
Flexibility not only improves your performance but is good for your overall health. Increasing your flexibility will also help to delay decreased mobility as you age.
Tight muscles, especially in the chest, back and hips, can cause poor posture, which can lead to pain or injury. Stretching keeps your body in better alignment and improves your posture.
Your muscles tighten in response to physical and emotional stress, and many of us hold tension in our necks, shoulders and upper backs. Stretching these muscles helps to release the tension and helps you to relax. Stretching also provides an opportunity for a moment of mindfulness to calm your mind.
Stretching improves blood flow to your muscles and joints, which enables them to get more oxygen and nutrients.
A flexible joint can move through a wider range of motion with less energy, so stretching makes your body more energy efficient. By preparing your muscles for exercise through stretches, you are improving your performance.
As a great many headaches are caused by tension, releasing that tension through stretching can reduce the number of headaches you experience.
If you’re interested in which stretches will suit you and want help putting a program together to compliment your activity habits, give us a call on 9838 3030. We’d offer to do the warm up on your behalf, but that’d be a stretch! See what we did there?
Posted by philipwoodphysio in General on August 12th, 2021
Adhesive capsulitis, more commonly known as a ‘frozen shoulder’, is a painful condition that is characterised by stiffness and a loss of motion in the shoulder. What causes frozen shoulder, what can you do about it and how can you stop it from happening in the first place? Let’s take a look!
The tissue that surrounds the shoulder joint and holds it together is called the capsule – when this becomes inflamed, this band of tissue becomes stiff, which restricts the movement of the shoulder.
There is no clear cause of frozen shoulder, however hormonal imbalances, diabetes or a weakened immune system can make you more susceptible to joint inflammation. Long periods of inactivity following injury, illness or surgery also increase the chance of a stiff shoulder joint.
If you develop adhesive capsulitis, you are likely to experience symptoms in three stages across a period of approximately 1-3 years.
Initially, the shoulder will be intensely painful, and any movement will cause pain. At this stage, movement begins to become limited. The discomfort often leads to avoiding moving the shoulder, which further increases the stiffness. When the shoulder is at its most stiff, pain may reduce somewhat, but movement becomes more difficult. Once the shoulder begins to “thaw”, the range of motion then improves.
Many people say that the pain is worse at night and can keep them awake.
Physiotherapy is the most common treatment for a frozen shoulder. A physio will help you to stretch your shoulder joint to recover the range of motion and will teach you a program of gentle exercises to do at home.
While you’re waiting for your physio appointment, putting an ice pack on the shoulder for 15 minutes, several times a day, can help to reduce the pain.
The following people are at greater risk of developing adhesive capsulitis:
As immobility is a major cause of a frozen shoulder, if you suffer an injury or illness that will keep you out of action for a while, speak to a physiotherapist about exercises that you can do safely to keep your shoulder moving.
If you’re experiencing pain or loss of motion in your shoulder, give us a call on 9838 3030 or email catwood@bigpond.net.au and we’ll talk to you about how we can help.
Posted by philipwoodphysio in General on July 23rd, 2021
As a valued patient or carer, we would like to personally update you on COVID information as it relates to Philip Wood Physiotherapy.
Firstly, we are continuing to closely monitor all available information provided by the NSW Health Department. In addition to this advice, our professional body seeks clarification directly from the Chief Allied Health Officer for NSW. We are using this information, and its regular updates to inform the management strategies we develop to prioritise the safety of our patients and employees.
Our landlords at the Leisure Centre closed the building in June and consequently, we are not permitted to operate at this location.
Our practice at Riverstone remains open. Given the rate of spread of the Delta COVID variant and the affect the virus is having on our community, we have implemented strict safeguard measures to enhance the protection of our staff and patients.
Whilst not a NSW Health requirement, we would also like you to let you know that all physiotherapists at Philip Wood Physiotherapy are fully immunised and undertake regular COVID tests.
We thank you very much for your understanding during this difficult time.
Philip Wood Physiotherapy
20 July 2020
Posted by philipwoodphysio in General on July 22nd, 2021
Let’s face it, they’re into everything, all the time, and you will never have enough eyes in your head to keep them out of mischief.
Since your child getting injured is an inevitability, we’ve put together a list of the most common ways they might manage it, and what you can do about it.
Rolling, twisting or turning an ankle in an awkward way can stretch or tear the ligaments. This can be extremely painful, and can cause tenderness, swelling and bruising. Since ligaments are responsible for stabilising the joints, a sprain can also inhibit their range of motion and cause them to be unsteady on their foot.
Painkillers and rest might be enough to allow the ankle to recover on its own, but they might need a proper evaluation to check how badly it has been sprained and whether further treatment is necessary. Your child might also benefit from a brace or supportive footwear while the ankle is recovering.
To lessen the chances of a sprained ankle occurring, make sure your child is wearing well-fitting shoes and the appropriate footwear for the activity. Encourage them to warm up before playing sport and caution them to be careful if running or jumping on uneven surfaces (if they’ll listen – good luck!).
Sometimes known as “jumper’s knee” or “runner’s knee”, patello-femoral joint syndrome is pain in the front of the knee and around the kneecap usually caused by overuse of the knee joint or a blow or fall on the kneecap. Since kids spend a lot of time running, jumping, falling over and bashing into things, this can be a common occurrence.
If your child has patello-femoral joint syndrome, it’s likely their knee will hurt when they bend it to jump, climb stairs or squat down. If they’re sitting with their knee bent for a long time, like at the cinema, this may also cause pain. Some children might also report cracking or popping sounds in their knee.
The RICER treatment method (rest, ice, compression, elevation, referral) and anti-inflammatory painkillers should relieve the worst of the discomfort. We can also advise you on shoe inserts to stabilise their foot, and sports massage will help to relieve some of the strain on the muscles. There are also several exercises we can show them to reduce the likelihood of the problem happening again.
At the top of the shinbone is a growth plate – a soft area of cartilage that allows the bone to grow. During a growth spurt, when the muscles, bones and tendons are growing at different rates, the tendon that connects the shinbone to the kneecap can pull on the growth plate at the top of the shinbone. Sport and repetitive movements further stretch this tendon. This causes swelling and irritation, known as Osgood Schlatter Disease (OSD).
OSD can happen in one or both knees, and causes severe pain – particularly when running, jumping, going upstairs or walking up hills.
Thankfully, OSD will go away when your child stops growing. Until then, they can continue to do all their normal activities as long as they rest if the pain becomes severe and the pain subsides after a day of rest. If it doesn’t subside after 24 hours of rest, they’ll need to be checked out. We can help provide some protective equipment and footwear to minimise the strain on their knees, and a stretching and warm-up/cool-down routine for sports activities.
You know how kids are always darting about all over the place? Well sudden changes of direction, abrupt stops, pivots and landing awkwardly after a jump can all cause damage to the anterior cruciate ligament (ACL), which helps to connect the thigh bone to the shin bone.
The pain of an ACL sprain is severe, and even the hardiest kid won’t be able to carry on running around. ACL damage causes rapid swelling and a loss of range of motion. It often causes the knee to feel unstable, like it is giving way when they walk, and your child might hear a loud “pop” when the ligament tears.
If you think your child might have an ACL sprain, get it checked out as soon as possible. It’s important to figure out how severe the damage is to determine what treatment is needed. If you have a particularly sporty child, we can also teach them some important exercises to strengthen their muscles and make sure their technique is correct to avoid ACL sprains occurring in the first place.
If you have any concerns about your little whirlwind, give us a call on 9838 3030 or email philipwoodphysitherapy@gmail.com and we can help reduce some of the damage!
Posted by philipwoodphysio in General on June 23rd, 2021
Growing pains aren’t quite the myth you’ve been led to believe. The rapid growth of your child’s bones, combined with the fact that children are often extremely physically active, can lead to a painful heel injury known as Sever’s disease.
Despite the name, it isn’t an illness and is usually something that will go away once your child is fully grown. But in the meantime, it can cause serious pain and distress. So, what is it and what can you do about it?
To enable a child’s bones to grow, there are several growth plates around the body – these are areas of soft cartilage that allow the bones to add length and width. Once a child has stopped growing, these growth plates harden into solid bone.
As well as being located at the ends of several long bones, like the femur, radius and ulna, one growth plate is located in the heel, and is the attachment point for the Achilles tendon.
During a growth spurt, the heel bones grow rapidly – and the heel is actually one of the first bones to reach adult size. Often, the muscles and tendons can’t grow fast enough to keep up, which causes them to be stretched. If your child does a lot of running and jumping – either through sports, or simply being a kid – this can further strain the tendons, and sometimes pull on the Achilles tendon, which can add extra stress. All of this causes pain and inflammation which, in 1912, was named by James Warren Sever as Sever’s disease.
The issue is most common in boys, but it can also affect girls. Children are most likely to experience problems during a growth spurt – for girls this is usually between the ages of 8 and 13, whereas in boys it is usually between the ages of 10 and 15.
Children with Sever’s disease will usually experience:
The pain will usually be worse during exercise, and better after rest.
The good news is, Sever’s disease usually goes away completely once a child has stopped growing. The bad news is that can take a long time.
Rest is often the best treatment, and your child may need to cut down on physical activity for a while. When they are able to return to their activities, they’ll need to build up gradually.
You can also give your child appropriate painkillers (chat to us if unsure) to relieve some of the discomfort, and ice packs can help with the swelling.
There are several ways a physiotherapist can help:
Then it’s just a case of waiting for them to grow up. But trust us when we say, that will happen before you know it!
If your child is experiencing heel pain, we’re here to help! Just give us a call on 9838 3030 or email catwood@bigpond.net.au and we’ll see what we can do.
Posted by philipwoodphysio in General on June 17th, 2021
We all hear that we should be drinking more water… but why? Experts recommend you should drink at least two litres each day, but the optimum amount is closer to three litres for women and four litres for men. Evidence also suggests that sipping that water gradually throughout the day rather than drinking irregularly is better for you. That might seem like a lot of effort, but it really is worth it. Here are six reasons why keeping your glass (more than) half-full is good for you.
Water is essential for ensuring that oxygen travels around the body, and also keeps your muscles energised. On the other hand, dehydration forces your heart to work harder to try to get that vital oxygen to all your tissues, and that makes you feel fatigued.
Even mild dehydration results in reduced muscle strength, power and stamina. So if you want to be on top of your game, you need to drink up.
Many studies have shown that, when we don’t drink enough, we lose the ability to focus, our reactions slow down, and our short-term memory is impaired. We also experience lower moods.
Your brain is mostly water, so keeping hydrated will help it to function at its best. Drinking water also reduces our levels of cortisol — the hormone that produces stress — meaning that we feel more relaxed.
Water speeds up your metabolism so that you burn calories more quickly — great if you’re trying to lose weight. Since our bodies often mistake being thirsty for being hungry, if you stay hydrated then you’re less likely to feel the need to snack. Water also helps to reduce fluid retention, as your body doesn’t hold on to as much if it’s getting enough, and regular hydration helps flush away the water in your system.
More water in your body means plumped up skin cells, improving your skin tone and smoothing wrinkles. Water also removes toxins and impurities from the skin, and increases blood flow, leading to a clearer, brighter complexion.
Water is vital for the performance of your digestive system and getting rid of waste from the body. Dehydration can lead to constipation, acid reflux, heartburn and stomach ulcers.
Need advice on keeping your body healthy and sticking to healthy habits? Call us on 9838 3030 or email philipwoodphysiotherapy@gmail.com and we’ll help guide you on living your best life.
Posted by philipwoodphysio in General on May 31st, 2021
The vascular system, also known as your circulatory system, delivers oxygen and nutrients to all the cells in the body. If it is not functioning properly, a wide range of problems can develop, so it is vital to take care of it as best you can.
Your vascular system is made up of the heart and blood vessels, which send vital elements around the body whilst removing waste products.
The vascular system consists of the following:
Without the vital work of your vascular system, you couldn’t survive. Every tissue in your body needs the life-giving blood delivered by your vascular system to do its job – even nerves need a constant supply of blood to maintain function. So, if something goes wrong with your vascular system, things go wrong everywhere.
There are numerous conditions associated with vascular system dysfunction, including several heart conditions, high blood pressure, vasculitis, varicose veins, blood clots and stroke.
These are some of the best ways to keep your vascular system happy and healthy:
Eating a diet that is high in cholesterol or fatty foods and living a sedentary lifestyle can lead to a build-up of plaque inside the arteries, which reduces the amount of blood that can flow through them! This means that organs and tissues will not receive enough of the nutrients they need, so eating well and getting regular exercise is a must!
If you want to talk more about looking after your vascular system, call us on 9838 3030 or email PhilipWoodPhysiotherapy@gmail.com and we’ll do our best to answer any questions you have.
Posted by philipwoodphysio in General on May 31st, 2021
The main problem with Knee Pain is that it very quickly interferes with the correct function of the surrounding, supporting muscles. It’s a cycle – pain in the knee (from whatever source) -> muscles surrounding the knee become inhibited and not activated as they should -> muscles quickly become weak from disuse -> reduced support for the knee -> more strain on the knee structures -> more pain.
Most people that come to see us have Googled their symptoms and many have a good idea of what might be going wrong. The problem with using ‘Dr Google’ is the ‘one size fits all’ approach. It is imperative to find out the main contributions to the specific pain cycle for each individual, to be able to devise an effective program of advice, corrective exercises and therapy.
Knee Pain can come from the knee joints, the surrounding muscles, tendons or ligaments but it can also come from further afield – the hip joint or the lower back for instance. It can be due to many factors: your biomechanics, how you are standing, walking and moving, or as a result of that injury you had a while back that you thought had gone away. It’s your unique history that makes you different from everyone else.
We generally recommend further investigations only in those cases where our questioning or examination show up instability or other abnormality; where there has not been the progress we expected, or there has been significant trauma that was not investigated fully at the time. In these instances, we can liaise with the patient’s GP to recommend the tests that we think are necessary or can advise further referral to Consultants through the NHS. We also work with a wide network of trusted, Knee Consultants, Sports Doctors and Rheumatologists and so we can help choose the most suitable Specialist if further referral becomes necessary.
A knee support or brace can help in the early stages after an injury when the pain is severe and you need to walk or stand for periods of time. However, it does not train muscles or address the causative factors and does not help you other than giving some support. It cannot be used instead of treatment and if used for too long can encourage the muscles around the knee to weaken further as they have less work to do. Careful assessment and treatment of your knee is the key to changing and improving your symptoms.
In early stages, use the PRICE method – Protection, Rest, Ice, Compression, Elevation.
Once the initial pain is under control, it is generally advisable to try and move the knee as normally as possible. If you have been given some exercises or have some stretches, it is fine to start them now. The important thing to remember is that any exercises themselves should not be painful – if they are, they contribute to the pain cycle outlined at the beginning of this article. Returning to exercise should be gradual, bearing in mind that running especially, loads the joints with more than double body weight, so it is best not to commence your return to exercise with a run. Walking and cycling are lower impact activities that can be helpful to build back up function and strength.
If the pain persists beyond 7-10 days in spite of you trying to do all the right things, then you might need to book in to see us for an assessment and specific programme to get you back to your sport or activity.
As mentioned earlier, physiotherapy treatment for knee pain will very much depend on what the physiotherapist finds during the initial assessment. If, for instance, the problem relates to muscle imbalances around the knee, maybe through a sudden increase in running – treatment will be directed at stretching some tissues while strengthening others. If however, the primary problem is further away, treatment might include joint mobilisations for the spine, hip, knee or ankle. Massage and other soft tissue techniques can be used and acupuncture or dry needling is often very helpful for knee problems especially in cases of osteoarthritis. If the knee is being over-loaded, possibly though poor biomechanics, a prescription might include shoe orthotics or altered running style. Taping techniques can be helpful in some cases, in a diagnostic as well as treatment capacity by off-loading specific structures or improving muscle activation. Core strengthening exercises are often prescribed to offload pressure on the knee and other lower limb structures.
The intensity and loading of any exercises, very much depend on the capabilities of the structure, the stage of the healing cycle along with the patient’s requirements and preferences. Yet again, there is no size fits all – an elite athlete will be following quite a different rehab programme to a sedentary office-worker, even though both might have what seems like a similar knee pain. Some clients like a lot of exercises and others want a pared-down list of the basics that they can focus on. Together, we work out a programme that will be effective, feasible and attainable. Exercise software has also greatly improved the patient experience – we can email you your programme so that you have a photo or video reminder.
Finally, the response to treatment is very individual and this is where the tailored approach is invaluable. As physiotherapists, we expect to see changes relatively quickly – either a decrease in pain, and/or an increase in function. The treatment is adapted all the time, from that first meeting to ensure that progress is maintained. The aim is to correct the underlying factors to allow the body to heal and then support and facilitate this process with the right rehabilitation programme to get the client to where they need to be.