When is it best to consult a surgeon to heal with steel? If there is a structural problem with your knee, shoulder, hip or foot then it is important to get it assessed properly by a physiotherapist. They are trained specifically to know if an injury will respond to conservative management or will it need a more aggressive response to achieve the outcome.

Surgery is necessary in some cases and no amount of exercise nor manual therapy will do the job. It is important however to speak to your Physio about pre-habilitation exercises to condition the area safely and pain free before surgery.

Teenagers, posture and tech. A great challenge for all parents. Age old advice of walking and balancing books on your head to re-educate posture raises the question of wether today’s teenagers could do it.

The best advice is good supportive chairs, if you are working on a device for an extended period work on a personal computer, not an iPhone, strengthen your back with pull backs and pull downs and take regular breaks to walk and stretch.

If your teenagers are suffering back pain and need a posture education session call the PhysioPro team for a consultation.

Sleeping on your tummy means that your neck has to be fully rotated to breathe (unless you have a hole in your bed!).

This means that your joints are in a closed packed position all night which will raise tension within the joints in the side of the neck that leaves you vulnerable to neck stiffness in the morning. Over years this can cause problems.

Good pillows and a good sleeping posture helps a good night sleep but also helps to have a pain and stiffness free neck.

The quick answer is it depends. If your goals are muscle gain; high weights, low repetitions. If your goals is endurance; high repetitions low weights.

Sports often require both you need to hedge your bets. Contact your PhysioPro for advice on strength and conditioning for your chosen sport.

Gone are the days of Physiotherapists and Surgeons recommending 100 straight leg raises for recovery after knee surgery and injury. For best rehabilitation it’s quality. This means quadriceps activation through range, speed, intensity as well functionality. Rehabilitation needs to be sports specific at the end stage before you return to sport. A 5 km jog is not enough to achieve a sport ready athlete. Change of direction, acceleration and deceleration control is critical.

Balance is also not to be missed. VL (Vastus Lateralis – outer quadriceps) and VMO (Vastus Medialis Obliqus – inner quadriceps) is critical for tracking of the kneecap.

Ao do your quadriceps exercises but ask your PhysioPro for progressions and different ideas to optimise your recovery.

When you are doing exercises it’s not pain no gain right? Not always. Sometimes it’s important to remember not to poke the bear. If it’s inflammation based or structural then it’s important not to continue to cause pain as your body is telling you something if it’s very sore.

For example if it’s a shoulder bursitis, you need a period of avoiding overhead activities otherwise the bursa, similar to a blister that is under the skint hat you can’t see but whose job is to lubricate tendons will be inflamed. It would be like continuing to wear shoes which caused you a blister in the first place.

So if you are strengthening a muscle the mantra of no pain no gain is great. If it’s a structural injury. Don’t poke the bear!

The popularity of AFLW has lead to ASICS doing research and development in football boots. The Lethal shoe has been developed to adapt to the smaller joint structure for women for better performance, more comfort and less injuries.

The new boot slips less because the shoe heel cradles the athletes heel and the forefoot is narrower and a snugger fit which means the player gets a better feel of the ball off the boot. This should increase performance and stop foot and ankle irritation as well as blisters and pump bump or Haglands Deformity of the heel.

Well done to the research and development team at ASICS for the innovation.

Shoes that are light are always patient favourites but is that the best option? Everyone has different feet. High arch low arch, long or short. Everyone has different walking styles too. Forefoot striker, heel striker, quick step, slow step, high step. Options are endless. So there is no one shoe for everyone. But there are some simple tests you can do to test to see if your shoe is too old or just no good.

One of the best test for shoes is the wring test. If you can wring them out throw them out. Motion control is so important and this is a test for shoes structure which provides that control. The heel should be rigid to cup the heel. This can best tested simply by squeezing the rear of the shoe. Lastly the front of the shoe should bend well for the push off phase of walking and running,

Consult your PhysioPro if you are unsure about your shoes and how it could relate to your injury.

Couches can be the cause of a lot of back issues. When we sit on a deep couch our pelvis tilts backwards which can lead to increased disc pressure. Over months and years this pressure can lead to stress of the annulus fibrosis (the outer casing of the disc) , pushing the nucleus pulposis backwards […]

Best rehabilitation practice requires team work. The communication and chemistry of the team will dictate recovery.

Sports clubs should have an affiliation with a sports doctor, Physiotherapist, exercise physiologist and sports trainer for best results.

Contact PhysioPro to discuss how we can help create the structure you need for best results for rehabilitation.