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Achilles Tendinopathy - Symptoms, Causes, Treatment

Occurring in only 0.06% of the general population, achilles tendinopathy may seem like a rare injury or condition. However, the reality is that achilles tendinopathy is very common among high-level athletes and runners due to the consistent load put upon the achilles tendon. Considered to be a chronic leg injury, achilles tendinopathy will require targeted physiotherapy treatment to ensure proper recovery and reduction of symptoms and the restoration of range of movement and strength in the leg. If left untreated, the issues from achilles tendinopathy could potentially result in lasting mobility issues and persistent pain. Let’s take a closer look at what causes achilles tendinopathy, as well as how it is diagnosed, and treated. What is Achilles Tendinopathy? Achilles tendinopathy is a chronic overuse injury that affects the achilles tendon. It will present generally as a pain or sharp pressure around the heel or in the lower portion of the calf muscle and achilles tendon, especially when walking, running, or jumping. The achilles tendon is what connects the calf muscles from the base of the heel to the back of the knee. When affected by tendinopathy, the fibres of the tendon start to break down, resulting in painful swelling and loss of strength in the lower leg. Symptoms of Achilles Tendinopathy If you suspect that you have achilles tendinopathy, there are a few symptoms that you can look out for to check for the condition: A sharp pain in the heel around the tendon or calf area on palpation Inflammation in the heel or calf Loss of strength in the lower leg Difficulty at the beginning a walk or run, where pain reduces after warming up Feelings of tightness or stiffness in the calf area, especially in the morning Achilles tendinopathy can be difficult to identify and diagnose without the expertise of a doctor or a physiotherapist due to it sharing similar symptoms with other leg injuries and conditions. The best way to know if you have achilles tendinopathy for sure if to visit a medical professional for a consultation and diagnosis. Degrees of Achilles Tendinopathy There are 3 main degrees of severity for achilles tendinopathy — mild, moderate, and severe. Each of these degrees indicate the state of damage to the achilles tendon, as well as inform the length of the period of recovery. Mild At the mild stage, the achilles tendon has been overloaded during a short amount of time, resulting in minor damage to the tendon. The tendon is able to regenerate naturally at this stage, although the regeneration process can cause a thickening of the tendon, resulting in some stiffness and tightness. Moderate Moderate-degree achilles tendinopathy is a result of the tendon experiencing an overload for a continuous period. To repair the damage to the tendon, the blood vessels and nerves may grow into the tendon tissue, causing it to swell and feel more tender as a result. The pain and discomfort at this stage can make exercise activity very uncomfortable or unfeasible. Severe Severe cases of achilles tendinopathy usually indicate that the rate of regeneration of tendon cells is lower than the damage caused by prolonged overload to the tendon. This degeneration can result in a higher risk of tears in the tendon tissue and potentially permanently affect the mobility of the affected individual. Causes of Achilles Tendinopathy Overuse of the tendon is the main culprit when it comes to the development of achilles tendinopathy. Just like muscles, our tendons are only strong enough to support a certain amount of stress and must be gradually strengthened to support more intense forces and loads. Exerting too much load on the achilles tendon can be caused by activities with repeated actions of impact such as running and jumping. Apart from overuse, any physical impact to the tendon can also result in injury, which in turn exacerbates the incidence of achilles tendinopathy. Treatment for Achilles Tendinopathy Considering that achilles tendinopathy can get progressively worse without treatment, it’s important to seek the right treatment for it as soon as possible, even if it starts as a minor strain. Physiotherapy is by far the most effective form of treatment for achilles tendinopathy. Across regular sessions, a physiotherapist will prescribe multiple techniques to strengthen and aid the recovery of the achilles tendon. Treatment methods can range from de-loading, which involves the use of strategic rest periods to give the achilles tendon time to regenerate, to strengthening exercises that gradually improve the resilience of the tendon and restore the natural range of movement. At NQ Physio, we have a team of sports physiotherapists in Townsville who are adept at treating achilles tendinopathy. With our help, you can fast-track the recovery of your achilles tendon and strengthen it to prevent future occurrences of injury. Book an appointment with us today to start your journey to recovery!

Distal Hamstring Tendinopathy - Causes, Symptoms, Treatment

Within this article, we’re going to delve into one of the more common injuries characterised by this back-of-the-knee pain; distal hamstring tendinopathy.

4 Reasons Athletes Need Regular Physiotherapy Treatment

Whether you’re an athlete who is competing at the highest level, or you’re an avid weekend warrior who is looking to reach peak physical performance, regular physiotherapy treatment plays a key role in keeping you on the field or on the track in the long run. Sports and exercise physiotherapists are tasked with helping athletes to mitigate injury risk and promote better performance through a variety of approaches that include massage therapy, exercise prescription, injury prevention education and exercises, and advice on treating soreness and niggles along the way. In this article, we’ll take a look at four reasons why athletes seeking peak performance must prioritise regular sports physiotherapy treatment and the role that it plays in their long-term success as an athlete.

How Physiotherapy Can Relieve Symptoms of Arthritis

How does physiotherapy help to alleviate the symptoms of arthritis, and is it an effective solution for long-term pain relief? Arthritis is a painful condition characterised by inflammation and swelling of the joints that affects the quality of life experienced by millions of Australians. In conjunction with ongoing physiotherapy treatment, the symptoms of arthritis can be treated to provide relief and restore mobility and comfort in everyday activities. Arthritis is a degenerative condition, which means that when left untreated, the symptoms are likely to get worse. In many cases, patients begin to see an improvement in their symptoms after only a few treatments. The results can mean an increased range of motion, reduced swelling inflammation, improved muscle length, and reduced pain – particularly in the morning. Table of contents What are the symptoms of arthritis How physiotherapy can help with arthritis Types of physiotherapy treatments for arthritis Tips for temporary relief from arthritic symptoms Final thoughts What are the symptoms of arthritis? As we’ve touched on above, arthritis is a degenerative condition, which means that it is not usually a ‘sudden’ onset but rather a slow-moving pain that creeps up over time. In Australia, the most commonly diagnosed type of arthritis is osteoarthritis, which is characterised by the wearing of cartilage around the joints such as fingers and knees. When left untreated, the symptoms of arthritis are likely to intensify and can manifest in a number of different ways, including: Pain or swelling in the joints Joints that feel stuck or have restricted movement Redness around the joints How physiotherapy can help with arthritis Multiple medical studies have shown that physiotherapy can significantly reduce pain in people with arthritis, help delay or even prevent the need for surgery, and decrease reliance on medication for pain relief. The goal of physiotherapy sessions is to restore strength and mobility to the affected joints. Through the use of various treatment types, physiotherapy can help to: Provide pain relief – By strengthening the muscles around joints, the joint itself will experience less friction and, consequently, less pain. Reduce swelling and inflammation – Swelling occurs when the joint has too little cartilage to absorb the impact of movements. Providing more support to the joint can reduce this swelling. Improve joint motion – Flexibility can be improved with targeted exercises around the joint, increasing the range of movement. Types of physiotherapy treatments for arthritis There are a variety of different physiotherapy treatments, with some better suited to treat specific types of arthritis than others. Some of the available treatments include: Physical Exercises Stretching and strengthening exercises are at the core of physiotherapy treatment for arthritis. Physiotherapists will typically prescribe a specific routine of exercises to target the affected areas and joints to alleviate discomfort and inflammation, enhance joint flexibility, and strengthen the surrounding muscles. Massages Some physiotherapists apply targeted massages that can help relieve pain around joints by loosening the muscles around joints and improving blood flow to the area. Mobility Aids Physiotherapy treatments also involve providing appropriate mobility aids for affected individuals. These aids are specially designed to help take pressure off affected joints to reduce pain and swelling while providing a safe way for individuals to get around and perform daily tasks. Tips for temporary relief from arthritic symptoms Dealing with arthritis is a daily struggle, and even the smallest or simplest of tasks can become a source of discomfort or frustration. Physiotherapy can definitely make arthritic symptoms more manageable over time, but there might be times at home when you need quick relief. To that end, here are some tips that you can take home for some temporary relief: Take a hot shower – The warmth of a hot shower can increase the blood flow throughout your body and relax your muscles. Apply an ice pack – Putting a cold pack over the aching joint for about 10-15 minutes at a time can help to numb the pain temporarily. Massage around the area – Knead the muscles around the area to loosen them up and draw pain sensations away from the joint. Try meditation – Meditation can help to relax your body and take your mind off the pain or discomfort until it subsides. Final thoughts Arthritis is a condition that affects the quality of life of millions of Australians. Whilst the condition is painful and can get worse over time, there are a number of steps that you can take – outlined above, that can improve the quality of life and alleviate painful symptoms. Not all physiotherapists specialise in treating arthritis, so it’s important that you find one who knows the correct ways to help you. At NQ Physio, we have a team of physical therapists who have a deep understanding of arthritis and have helped many individuals effectively manage their condition and improve their quality of life.

Back and Neck Pain Relief for Office Workers

You’re swiftly typing away at your office desk when suddenly, you feel a sharp pain in your back or neck. You try to ignore it and keep going, but the ache slowly becomes distracting or even unbearable. If this is a situation that you are all too familiar with, you’re not alone. In fact, an estimated 80% of all office workers experience the ails of back or neck pain, some much more intensely than others. To help you prevent or manage your neck or back pain at work, the experts at NQ Physio have put together this guide, including some light exercises that you can do at your desk for some relief. What Causes Back and Neck Pain for Office Workers? It’s no coincidence that so many office workers suffer from this same affliction. The most common culprit of neck or back pain is a bad posture. Your body’s posture refers to the position of your arms, hands, spine, neck and head — body parts that you use the most when sitting at your desk. A hunched or slouched posture can feel comfortable for your muscles in the short term but end up causing more discomfort when you remain in it for an extended period of time. That’s not to say that you have intentionally brought neck or back pain to yourself; it’s usually an unconscious habit that you’ve developed while placing your focus on your work. The Importance of an Ergonomic Workspace Setup An improper chair and desk setup can also contribute to the development of back or neck pain. Using a chair that lacks proper lumbar support or a desk that isn't at the right height can contribute to poor posture, while awkward or ill-positioned computer screens can force your neck to tilt at irregular angles, causing your neck muscles to strain. If you don’t already have an adjustable chair or desk, investing in one is a good idea. Alignment your head, eye-line, and back properly throughout the day can do wonders for your posture, even without you realising it. You should also position your computer monitor(s) at eye level and your keyboard and mouse at a natural angle for your arms. This helps to prevent any unnecessary neck strain when looking at your screen and may even help you be more comfortable while working. Neck Stretches for Sore Neck Relief To help provide some mild relief from the soreness or tension you feel in your neck, you can try out these easy exercises at your desk: Neck Rolls Neck rolls are gentle stretches that can help alleviate neck tension. Slowly and smoothly roll your neck in a circular motion, alternating between clockwise or anti-clockwise movements. Avoid jerky movements and be cautious not to overextend. Perform these stretches to enhance neck flexibility and reduce stiffness. Chin-to-Chest Stretch The chin-to-chest stretch is a simple yet effective way to release tension in the back of your neck. Slowly lower your chin to your chest while keeping your shoulders relaxed. Hold itfor 15-30 seconds, feeling the gentle stretch along the back of your neck. Repeat this several times until your neck is less tense. Exercises for Back Pain Relief Similar to the neck stretches above, these exercises for your back can be done at your desk and only require 5-10 minutes to complete. Upper Back Stretch The upper back stretch targets the muscles between your shoulder blades. Cross your arms in front of you, grasp your shoulders, and gently pull your elbows forward, rounding your upper back. Hold the stretch for 15-30 seconds. Breathe deeply and avoid straining. Shoulder Blade Squeeze The shoulder blade squeeze is a great exercise to improve posture and alleviate upper back tension. Sit or stand tall, then gently squeeze your shoulder blades together behind you. Hold the squeeze for 5-10 seconds, then release. Repeat 8-10 times. This exercise helps strengthen the muscles supporting your upper back and shoulders. Physiotherapy for Office Workers with Neck or Back Pain It’s important to remember that the exercises we’ve described above are only to provide mild relief — should you feel chronic pain or intense strains, do not continue to perform them and seek treatment from a qualified physiotherapist or medical professional. Seeking relief from prolonged neck or back pain? It’s always better to address the root of the problem with the help of an experienced physiotherapist like our team at NQ Physio. We have helped many of our patients in alleviating neck or back pain, and we can help you too.

The Crucial Role of Physiotherapy in Mental Health

As our awareness of mental health and its importance grows and becomes more vital to improving our quality of care and overall wellness, physiotherapy has become an extremely valuable complementary treatment option. It adds value and understanding that may be beyond more traditional approaches like medication and counselling. Through physical therapy and tactical exercises, individuals can improve their physical and mental deficiencies or conditions holistically, rather than separately. Understanding the Link Between Physical and Mental Health It seems like such an obvious thing to say that physical activity and mental well-being are linked, and yet it’s still worth discussion. The link isn’t always extreme or completely covered in medical journals or professional diagnoses. An avid runner with an injury may suffer a blow to their general mood and mental well-being when they can’t exercise safely. Reducing your back pain with Pilates exercises doesn’t just make you feel better physically — it takes the stress and anguish out of your daily movements and routines. These periods of mental ‘lows’ as a result of physical pain and actions don’t always need to be diagnosed — they are felt, and they are real. But thanks to an increasing amount of evidence from the medical industry, the role that physical activity plays to promote and enhance mental well-being is becoming much more widely acknowledged. Professional guidelines for mental health treatment (from institutions like the European Psychiatric Association, for one) state that exercise is a highly suitable treatment for alleviating mental health struggles. By consulting the aid of an accredited physiotherapist, patients can manage their physical symptoms with evidence-based treatment that also helps with mental health issues. Some examples of common exercises in physiotherapy include: Pacing techniques Controlled breathing Balance exercises Body Weight exercises such as push ups, sits ups or squats Commonly prescribed by professional physiotherapists, these exercises improve cardiovascular and metabolic systems by increasing energy and endurance. It’s well known that during physical activity and exertion, the body releases endorphins, more generally known as "feel-good" hormones, which, like a good night's sleep, can enhance mood and reduce anxiety and depression. Physiotherapy Approaches for Mental Health Enhancement Physiotherapy offers a range of solutions that are undeniably linked to improving mental health issues. As we’ve already covered — and you’re probably well aware by now — exercise is crucial to improving your overall health. Accredited physiotherapists can tailor physical treatment plans to the patient's condition, abilities, and personal goals. These include exercises designed to enhance movement and strength to improve overall mobility and function whilst reducing the symptoms of severity and frequency. Specific exercises like Pilates, aerobic, stretching, and strength-based workouts won’t just improve your physical health and capabilities — they’ll make you feel good and can reduce anxiety, depression, and other common mental health issues. Physiotherapy-based exercises are a great place to start in pursuing mental health healing as these informed exercises and plans provide an initial step in improving the overall quality of life that is safe, effective and can be enjoyed by all ages and fitness levels. Improving the Integration of Mental Health in Physiotherapy All of this means nothing if people don’t have access to professional mental health physiotherapy services. Bringing awareness by educating individuals and healthcare professionals about the effectiveness of physiotherapy interventions can help foster a greater understanding of the value of this approach. There are so many positive outcomes and success stories that link mental health with physiotherapy — not to mention academic and scientific studies — that should be talked about, so more people may feel encouraged to seek helpful therapeutic services as part of their journey to mental and physical wellness. What’s Next for Physiotherapy and Mental Health? By understanding the link between physiotherapy and its potential benefits toward improving mental health deficiencies, we take a great step in improving the benefits of addressing physical and mental well-being through physiotherapeutic treatment. Although it may be traditionally considered unconventional, its effectiveness in treating mental health conditions is growing more understood and accepted. At NQ Physio, we pride ourselves on not just providing physical therapy, but personalised care with planned and proven approaches that can improve our patients’ mental health alongside the physical. If you’re looking for a comprehensive and holistic approach to mental and physical health treatments, why not get in touch? From general physiotherapy exercises to hydrotherapy, Pilates, and dry needling, we’re sure we can find the right treatment for you — and your mental health.

Can Physiotherapy Help With Scoliosis?

Scoliosis is a sideways (or lateral) curvature of the spine that is most commonly diagnosed and treated in adolescents between the ages of 9 and 14. Although in many cases, scoliosis can have minimal to mild symptoms, sometimes, surgery is required for recovery and to avoid dangerous complications. One common question that comes up when discussing scoliosis is, “Can physiotherapy help scoliosis?” The answer is complicated, and that’s what we’ll dive into in this article. How Does Scoliosis Work? Scoliosis is most likely to manifest during adolescence. While for some people, scoliosis has a minimal effect; it can cause pain and affect physical function in more severe cases and can progress further if left untreated. What is structural scoliosis? Structural scoliosis is caused by anatomical variants in the spine, for example the vertebral body may be wedged. Structural scoliosis can be likened to an ‘S’ shape — not only does the spine have a sideways curvature, but there is also a significant rotation of the spine present, which can give the body a skewed appearance. The ribs will be more prominent on one side of the back. Unfortunately, structural scoliosis is typically permanent; however, focused treatments may minimise its progression and allow for long-term management. What is postural scoliosis? Meanwhile, postural scoliosis usually results from poor long-term posture or physical irregularities and isn’t as severe. It normally results in muscle imbalances but there are no anatomical reasons that causes the scoliosis. It’s interesting to note that postural scoliosis may actually ‘disappear’ when the patient bends forward or lies flat. This form of scoliosis is more easily treated and managed. Can Physiotherapy Help Scoliosis? Physiotherapy (often shortened to simply ‘physio’) has a holistic approach to treating and restoring the entire human body rather than just one affected part. Physiotherapy stretches, exercises, and treatments can effectively be used to relieve pain in the joints, muscles, and bones. So, it’s only natural to ask whether physiotherapy can be used to treat and manage spinal pain and other symptoms of scoliosis. Thankfully, the answer is yes: physiotherapy can effectively relieve pain associated with scoliosis and maintain flexibility in the spine. Physiotherapy for Scoliosis Management Physiotherapists can successfully minimise the rate of progression in cases of structural scoliosis — and assist with long-term management of the condition. Meanwhile, postural scoliosis is more easily treated, as the primary cause tends to be poor posture. An expert physiotherapist can help you to maintain strength and spinal mobility, allowing you to effectively live with your scoliosis long-term. While your physiotherapist will prescribe exercises specific to your condition, these are some examples of exercises to treat and manage your scoliosis: Upper and low back rotational stretches — involving twisting your upper body left and right. Door frame stretch — where you use an open doorway and your elbows to straighten your back and stretch the muscles in the front of your chest The plank — laying on your stomach with your elbows and palms on the floor, with a straight spine. Physiotherapy for Scoliosis Recovery Unfortunately, while physiotherapy can be effective for managing and treating various forms of scoliosis (and benefiting the lymphatic, circulatory, and nervous symptoms as a happy by-product), physio treatments and solutions cannot cure them, as there is no complete treatment, cure, or reversal for scoliosis. However, adolescents and adults with scoliosis can still live a complete life with scoliosis. Physiotherapy can relieve the pain caused by scoliosis. The treatments can also increase your flexibility, mobility, and stability — not just in your spine but across your whole body, using the holistic approach to healing and treating physical ailments that physiotherapy is known for. Benefits of Physiotherapy for Scoliosis Although physiotherapy can never provide a complete cure for scoliosis, it can have the following benefits: Pain management, relief, and enhanced day-to-day comfort. Minimising the progression of the condition. Strengthening and stretching exercises that can maintain and increase stability in the spine. Improved spine mobility and flexibility. Posture correction and improvement. Respiratory management. Bracing of the spine. Rather than focusing just on the spine, physiotherapy approaches scoliosis through a holistic lens, supporting not just the back but also the circulatory, nervous, and lymphatic systems. Scoliosis Physiotherapy – Does it Really Work? Yes — there’s no doubt that physiotherapy for scoliosis helps alleviate and manage symptoms of the condition, allowing those with scoliosis to live healthier lives. At NQ Physio, we understand the intricacies of the various scoliosis conditions, and our expert physiotherapists have years of experience in treating and managing both postural and structural scoliosis. Through our personalised physiotherapy services for scoliosis that reduce pain, enhance strength, improve flexibility, and promote overall well-being, we can help you. Let’s work together to manage your scoliosis and get you feeling more flexible, mobile, and happier.

4 Common Running Injuries: Prevention and Recovery

Running is like nothing else in life. It offers an unapparelled sense of freedom, drive, and adventure for people who love to run. 'Runners high' is a real sensation, and the endorphin rush you experience after a sunrise run by the beach, on the trails, or in the park is addictive. Unfortunately, the sense of accomplishment and satisfaction that comes with running makes you want to run more and run further. And if you’re not careful, that is how injuries occur. Injuries are an unfortunate part of life as a runner. However, they can often be prevented, and they can always be treated. In this article, we discuss 4 of the most common running injuries and provide insight into how to prevent and treat your nagging injury and continue lacing up your trainers. Common Injuries Faced by Runners Runner's Knee and Patellofemoral Pain Syndrome (PPS) Knee pain can be disheartening. Patellofemoral pain syndrome (PFPS), or 'runner's knee', is an unfortunately common injury for runners, which can cause inflammation and intense pain around the kneecap. 'Runner's knee' is caused by the patella (kneecap) moving or “tracking” incorrectly the femur (thigh bone). It is often a result of overtraining, a rapid increase in volume or intensity, poor running form, or weak hip and glute muscles. Prevention and Recovery: Dealing with a knee-running injury is complex, and recovering from PFPS is an intricate process. First and foremost, you must rest. Secondly, to reduce the inflammation, reduce your running or very occasionally you may have to stop entirely for a short period of time. Once you feel ready, gradually increase your weekly kilometres, but always check in with yourself on the pain level. If the pain is getting worse, stop. To prevent 'runner's knee,' focus on proper running form, and incorporate a tailored strength programme into your routine, to correct muscle imbalances which may be causing the problem. You may have to build your glutes, hamstrings, and quadriceps and release of tight muscles and myofascial tissue like your Illiotibial band. A professional sports physiotherapist can assess your injury and guide you on the exercises that will work for you. Hamstring Strains and Hamstring Tendinopathy The hamstring is a large muscle that runs along the back of your thigh, from your hip to your knee. When you run and increase your training, your hamstrings come under stress. Therefore, hamstring injuries are common among runners. Hamstring strains and hamstring tendinopathy plague runners across the world. Hamstring strains occur when the muscle fibres are overstretched or torn, while hamstring tendinopathy is the deterioration of the tendon that attaches the hamstring muscle to the pelvis. Recovery and Prevention: The RICE protocol is always your first step to recovering from a hamstring injury. This protocol involves rest, ice, compression, and elevation. Avoiding any activity or exercise that will cause pain or further damage to your hamstrings within the first few weeks is vital. With hamstring injuries, we recommend consulting with a physiotherapist who can develop a personalised recovery plan. Your plan will involve exercises to build back your strength and flexibility. A professional can also guide you back to where you want to be - running. Once your hamstring is recovered and strong, you can gradually increase your running and get back stronger than before the injury happened. Lower Leg Injuries: Calf Tears and Achilles Tendinitis We have grouped these two injuries because they often have similar causes and are the most common injuries within the lower leg. Achilles tendinopathy is the irritation of the Achilles tendon and is usually caused by overtraining or a sudden increase in distance or intensity with your running. A calf tear occurs when either or both of the muscles within your calf (the gastrocnemius or the soleus) are overstretched. Overtraining or weak calf muscles often cause a calf tear. When your calf muscles are overworked and lack the necessary strength, they become more vulnerable and sceptical to injury. Recovery and Prevention: The recovery process for a calf tear or Achilles tendinitis is very similar. Resting and icing the injured area is the first protocol, as with most running injuries. After you have given yourself adequate rest, consult a physiotherapist to determine the cause. A professional can tell you if the injury is a result of overtraining, lack of strength in your lower leg muscles, or a combination of factors. After this, a physio will provide you with a tailored strength programme, a stretching and warm-up routine, and they will guide you back into safely running and managing the stress on your body. Plantar Fasciitis 'Plantar fasciitis' is two words that will send shivers down the spine of any runner suffering from this injury. Simply put, plantar fasciitis is the inflammation or tearing of the plantar fascia, a thick band of tissue on the sole of your feet, connecting your heel to your toes. The plantar fascia maintains your foot's stability and helps absorb the running shock. However, due to overtraining, poor footwear, improper running form, or weak lower leg muscles, the plantar fascia can become inflamed, and the resulting pain can be severe. Prevention and Recovery The techniques to prevent plantar fasciitis and to recover from it are very similar. To maximise your chances of avoiding injury to your plantar fascia or to get yourself back fully fit after suffering from it, it is vital to manage your training load, monitor how your body feels, and take the necessary rest. Managing the distance you cover each week and the intensity of your training will significantly contribute to your recovery. Incorporate a dedicated strength programme focused on building the muscles in your legs and feet and practice drills to improve your running form, and you will be back fighting fit in no time.

Common Gym Injuries and How to Recover From Them

Injuries are an unfortunate part of training in the gym and being an athlete. Gym injuries can be disheartening and cause major disruption in your fitness journey. It can often feel like they always come at the worst times too. Right as you're finding your flow, making progress, and reaching your fitness or strength goals, an injury comes knocking on the door to bring you down. However, an injury doesn't have to stop you in your tracks and doesn't need to get you down. There is always a way to continue training around an injury; it might just mean switching up your routine and reducing the overall intensity. More importantly, every gym injury is recoverable. In this article, we wanted to provide you with the tools to understand your injury and learn how to recover from it. We have curated the 3 most common exercise injuries and detailed the best road to recovery for each injury: 1. Lower Back Strain: A lower back strain can be a result of several factors. Lack of movement, prolonged periods of sitting, and poor posture can all be contributing factors. Often, it is a combination of behaviour in your day-to-day life and your training within the gym. Within the gym, a strain in your lower back is often caused by muscle imbalances, weak core muscles or poor lifting form. Particularly with the main compound lifts such as squats and deadlifts, it is vital to maintain proper form, and adequately load the weight, to avoid straining your back. The major symptoms you will experience with a back strain include limited mobility, tightness in your back, general stiffness, and either sharp or lingering pain. How to Recover from a Lower Back Strain A common theme with every injury we discuss in this article is the concept of prevention over cure. We firmly believe in this principle at NQ Physio Solutions and always preach it to our clients. With lower back issues, maintaining proper form will significantly reduce the likelihood of injury. Additionally, strengthening your core, stretching before lifting, and ensuring to move throughout the day will help massively. Once you feel a strain in your lower back, it is vital to take it seriously and take the rest you need to recover. While taking the necessary rest, try to continue to move gently and rest in positions of ease. When you feel ready, you can then begin to employ light stretching before focusing on strengthening your back and core to prevent the same injury from happening again. A trained physiotherapist can properly diagnose the source of the injury, help with the symptoms, and give you the targeted stretches and exercises you need to fully recover. 2. Deltoid and Rotator Cuff Injuries Your deltoid is a large muscle within the shoulder that consists of the anterior, posterior, and intermediate muscle fibres. Your rotator cuff is a group of muscles stabilising and supporting the shoulder joint. Unfortunately, it is very common for people who train at the gym to injure these major body parts. Like a lower back strain, shoulder injuries are often caused by poor posture, long periods sitting over a desk during the day, poor form, and overuse within the gym. Muscle imbalances can also be a major cause of injury most commonly in your rotator cuff but occasionally also in the deltoid. The most common symptoms include a nagging ache, sharp pain, and limited shoulder or upper back mobility. How to Recover from Deltoid and Rotator Cuff Injuries Muscle balance and good posture are the keys to preventing and recovering from shoulder and rotator cuff injuries. Make sure to check in with yourself regularly on how you sit, stand, and hold yourself upright. If you are slouching or your upper back is rolled forward, this is a recipe for disaster. Correct your posture whenever you notice this, and always try to pull your shoulders back. Resting if the pain is severe is important, as is seeking advice from a Physiotherapist]. Often exercises can be modified to allow you to continue to train within a comfortable range without making your shoulder problem worse. Once you feel ready, incorporate a targeted gym programme that works on strengthening the rotator cuff , deltoid and the larger muscles in your back, chest, and arms. 3. Elbow Pain and Tendonitis Elbow pain is a common gym injury that can flare up in various ways. Usually, it is lateral epicondylagia, often referred to as "tennis elbow" or "golfer's elbow". Tendonopathy in your elbow can flare up if you are using poor form when you're lifting, when you are loading too much weight on the bar, or if you have muscle imbalances within your upper body. How to Recover from Elbow Pain To recover from elbow pain, a short break from upper body training and lifting any heavy weight may be required. During this time, focus on rest and recovery. Feel free to incorporate lower body exercises or cardio, that do not overstress the tendons. Often long periods of rest are not required or recommended. When you are ready a Physiotherapist can prescribe exercises to assist your recovery and build the tendons tolerance of loading. A brace may be recommended to assist with reducing your symptoms. Final Tips for Dealing with Injury Dealing with gym injuries is a challenge every athlete and fitness enthusiast must face. While injury is a part of exercising and lifting weights, you can still do everything possible to prevent injury and keep fit and healthy. We recommend implementing key preventative techniques such as rest, warm-ups, cool-downs, stretching, and strength work. Ensure to enforce healthy habits in your daily life, move your body every day, and focus on good posture throughout the day. Don't let injuries stop you from achieving your fitness goals. If you struggle with any of the above common gym injuries, contacting a professional physiotherapist can majorly speed up recovery. At NQ Physio Solutions, our experienced physiotherapist team can help you recover from your injury, manage any pain, optimise your performance, prevent further injury, and generally help you feel like yourself again. With a dedicated recovery plan, you'll be back to your best in no time.

When can I return to running after having a baby?

Running is a common and cost-effective form of exercise for mums as it can be done at any time and scheduled around your baby’s routine. However, it can be hard to know when to start hitting the pavement again, as there have been so many big changes to the body. It’s important to not push yourself and not go too hard too early, but it’s also important to make sure that you’re slowly activating, strengthening, and getting back into the swing of things – for your mental health as much as your physical health. For these reasons, many new mums ask our physiotherapists when they can return to running – whether it’s for a bit of “me time”, returning to feeling fit, or to help with mental health. Speaking to your physiotherapist is essential to ensure you’re making a safe and successful return to running. Within this article, the experts at NQ Physio Solutions will outline when to get back into running and how to make sure it’s safe. Without further ado, here’s your guide to post-partum running. Considerations for post-partum running There’s no doubt about it – there are so many benefits to getting back out there and going for a jog. However, there are some things you should be aware of before returning to running after you’ve had a baby. We recommend booking in for a postnatal running assessment, where our women’s health physiotherapist will provide tailored advice to help you decide the best way to return to the exercise you love. During this assessment and session, our physiotherapist will take into account: The age of your baby (experts recommend waiting at least 3 months post birth) Birth factors Your pelvic floor function Your core stability and strength Lower limb biomechanics, strength and endurance Sleep/ energy needs Breastfeeding status Pre-existing conditions and injuries Your goals A postnatal running assessment includes an assessment of your pelvic floor and musculoskeletal screening tests. We will discuss the factors listed above and provide individualised advice based on up-to-date evidence to help you decide what is best for you. You will often be given exercises to help build up your strength and stability for returning to running and we can also provide a graduated return to run program. So, when can I return to running after having a baby? Research suggests waiting at least 6-9 months before running with a buggy (due to protecting your baby’s head and spine) and running with a 2-handed technique is best. For your own recovery experts recommend waiting at least 3 months postpartum. However, it will really come down to your personal circumstances, such as birth experience, recovery, and overall health, and the conclusion we come to during your post-partum running assessment. Will I injury myself if run too soon after giving birth? If you get back into running too soon and run too much, after pregnancy, you may become injured. Your body needs time to adapt and strengthen – which is why it is advised that you wait and seek medical guidance before going for a run. Postpartum runners may also be at a higher risk of injury if they are: Running within the first three months postpartum Have pre-existing health conditions Are breastfeeding (more on that below) Have had a Caesarean-section Have obesity or obesity-related health conditions Can I run if I am breastfeeding? Yes – breastfeeding should not stop you from running. However, there are considerations to make when breastfeeding. It’s important to speak to your women’s health physiotherapist if you’re getting back into running, as they will be able to provide specific advice regarding breastfeeding. Considerations include: Running with a sports bra: Running is high impact – make sure you’ve got enough support for your breasts as they will likely be fuller, bigger, and more sensitive than pre-pregnancy. Calorie and dietary intake: Be sure that you’re getting enough calories and nutrients to support your milk supply when you’re running. Running will not reduce your milk supply, but it’s important you’re still maintaining adequate calorie intake and nutrition.. Pre-run feeds: Depending on your milk supply and your feeding schedule, it may be beneficial to get a pre-run feed in; this will make the run more comfortable. How do I know if I am not ready to return to running? For some, it can take longer to get into their favourite activities after having a baby. Some signs that you’re not ready for this activity and you should stop running include: Urinary leakage Vaginal bleeding Pain, pressure, or heaviness in the perineal region Joint or muscle pain If you experience any of the above symptoms, get in touch with your physiotherapist and doctor before getting back into running. Speak to your physio for more information on running postpartum NQ Physio Solutions are Townsville’s leading physiotherapy clinic, providing expert women’s health and pelvic floor physiotherapy to prenatal and postnatal patients. The importance of a healthy routine after giving birth cannot be understated – but it’s also important that you’re getting back into running with the guidance of your physio and physician. Please don’t hesitate to contact the clinic for more information or book a postnatal assessment.

What Is ACL Rehab Physiotherapy?

If you play sports, you’ve likely heard of other players or professional athletes suffering from a ‘torn ACL’. A torn ACL is a relatively common, severe knee injury. While common in sports like basketball, football, skiing, and tennis, a torn ACL often means a long, frustrating rehabilitation process. So, what’s involved in ACL rehab physiotherapy? NQ Physio Solutions are Townsville's leading sports and general physiotherapists and have treated hundreds (if not thousands) of torn ACL’s over the years. Within this blog article, NQ Physio are here to provide a full outline of the physiotherapeutic recovery process after a torn ACL, including torn ACL symptoms, causes, treatment, and recovery stages. What is the ACL? The Anterior Cruciate Ligament (ACL) is a ligament in the knee joint. It is considered one of the strongest ligaments in the body and is made up of two fibres along each side of the knee, and connects the femur (thigh bone) to the tibia (shin bone). The ACL ligament is responsible for the stability of the lower legs and prevents abnormal twisting movement like twisting too far forward, backward, or sideways. An ACL ligament will become injured or torn when these motions occur and one or both of the two ligaments on each side of the knee are put under extreme pressure. ACL injuries often occur when there are abrupt changes in direction and speed, or there is too much force on the bent knee. A torn ACL is most common in activities like basketball, tennis, rugby, netball, and football. What Are the Symptoms of a Torn ACL? If you’ve ever had a knee or ACL injury, you know how uncomfortable and painful the condition can be. Generally, a torn ACL means that the knee loses most or all stability, and will not function as normal. Although ACL Injuries can range from mild to severe, every ACL injury will often come with similar symptoms: When an ACL tears, the injured person will often feel a popping sensation. It can sound like something being ripped. Often there will be a sensation of the bones in the knee shifting The moment an ACL is torn, you may feel anything from mild discomfort to sudden intense pain The knee can feel very unstable after a torn ACL. It feels like it's about to give way. A torn ACL can make walking and getting around extremely uncomfortable. The movement of walking can be painful, unstable, and weak. A torn ACL results in a loss of range of motion in the knee. It's harder to bend or stretch the lower leg with knee movements. The in some cases knee will begin to swell within one to four hours after the injury. What Is ACL Rehab Physiotherapy? ACL rehab physiotherapy is a type of physiotherapy specifically designed to help patients recovering from an ACL injury, either as the only treatment or as part of the rehabilitation following surgery. The focus of ACL physiotherapy is to restore strength, stability, and mobility in the injured knee joint. ACL rehab physio will help patients to get back into performing daily activities again, such as walking, running, jumping, or crouching down. To regain those movements and improve mobility, physiotherapists will rely on various techniques and exercises taken from both general and sports physiotherapy practices. These may include stretching, remedial massage, strengthening exercises, and proprioceptive drills. Your physio will also offer ongoing professional and clinical advice, providing a treatment plan, at-home stretches and exercises, and ongoing strengthening to reduce the risk of knee injury in the future. How long is the ACL rehab physio process? The length of ACL physiotherapy and rehab will vary depending on the nature of your tear, the cause of the injury, and your range of motion after the injury. When it comes to an ACL tear, there are different levels of severity. Therefore, every ACL injury will require a different treatment method timeframe, and number of physio sessions. Your recovery progress, overall health situation, and the intensity of the symptoms will also determine how long you’ll need to see a physio for. Generally speaking, ACL rehab physiotherapy will require anywhere from a few weeks for a less severe injury up to several months to a year for more severe injuries and those involving surgery. Typically, if you have an ACL tear, you’ll need to see your physiotherapist once or twice a week for six weeks before the physio sessions can be lessened to fortnightly and eventually monthly sessions. Will I require Surgery? Not every ACL injury will require surgery. Even if you completely rupture your ACL the decision may be made to continue along a non-surgical pathway. Your Physiotherapist can assist you with choosing the right path of treatment and this will involve discussions with your GP and an Orthopaedic Specialist. The Six Stages of Post-operative ACL Physiotherapy The physiotherapy and rehabilitation process following an ACL reconstruction can be broken up into stages. There is an excellent guide called the Melbourne ACL Rehabilitation Guide. This Guide is based on goals rather than time frames and is tailored for those who wish to return to higher level sports as well as normal daily activities. Injury Recovery and readiness for Surgery In this stage it is important to allow the knee to settle from the injury and regain a good level of strength and function before surgery (if required). The important goals of this phase are to eliminate swelling, regain full range of motion and strength of the quads and hamstrings. This will allow for good preparation for surgery and allow our physios to determine your readiness to return to activity. Recovery from Surgery Surgery is traumatic to the knee and a period of rest and recovery is required following the operation. 1-2 weeks of basic range of motion exercises, quad setting and continued ice and compression will help allow the knee to settle. The main goal following this phase is to get the knee straight, settle the post-surgical swelling and get the quad muscle to fire again. Strength and Neuromuscular control This phase is all about regaining more movement, muscle strength and starts to look at balance and basic co-ordination. Exercises in this phase will start out with body weight and progress into a gym-based program that will be prescribed by our physio’s based on your goals. This may include a mixture of resistance, balance and co-ordination exercises and drills. Typical exercises you might be required to perform are; lunges, squats, calf raises and non-impact aerobics such as cycling and swimming. Listening to the knee is very important during this phase as pain and swelling may be indications that the knee is not tolerating the workload. The end goal for this phase is to regain most of your single leg balance, strength and perform a decent single leg squat with correct form. Running, Agility and Landings A return to running, jumping and agility is seen during this phase, as well as continued progression of your strength and neuromuscular control program. At this point the knee should be free of pain and swelling and emphasis on correct technique is pushed especially in landing and deceleration drills. Activities such as shuttle runs, ladder drills, hopping and jumping will be performed with supervision from your physio to attain excellent hopping performance and to complete successfully modified gameplay in preparation for returning to sport. By the end of this phase full strength and balance should be achieved. Return to Sport Training activities and exercises that a usual for your sport are integrated into the regime during this phase. The focus now turns to getting your knee ready to return to sport, but also the whole person. The knee needs to be stable and strong with great neuromuscular control. Furthermore, the athlete must be confident in their ability and match play situations to be ready and able to return to the game. Your previous exercise program will be continued with added focus on progressive training from restricted play to unrestricted. Prevent Re-injury Finally, an injury prevention program will be established including plyometric, strength and balance exercises. Evidence shows that this program should be performed 10-15 minutes before all trainings and games and is ongoing to have the best change a preventing a re-injury. Your physio will ensure that the program is right for your sport and individualised to suit your needs. Conclusion If you’ve torn your ACL, rehabilitation can be a long, steep process. However, with the right support, physiotherapy can ensure that you make a full recovery and your knee is ready to get back into the sports and activities that you love. NQ Physio Solutions are Townsville's leading sports and general physiotherapists. If you‘re dealing with an injured, partially torn, or completely torn ACL, get in touch with our expert team of physios to book in and begin your rehab.

Shin Splints: Causes & Treatment

Shin splints refer to inflammation of the muscles, tendons, and bone tissue around the tibia – resulting in pain felt from the knee to the ankle, along the shinbone. Shin splints are often experienced in those who apply constant heavy pressure or repetitive impact on their leg, such as runners and dancers. The main symptoms of shin splints are pain in the lower front of the leg and sometimes the muscles around the shin bone. They are called shin splints due to the pulling pressure of the muscles on the shinbone causing stress, which, if untreated, can lead small micro breaks in the bone. Shin splints are a common issue with a wide range of causes, symptoms, and treatments. Within this guide, NQ Physio Solutions have compiled everything you need to know about managing and treating shin splints. Let’s start with the basics. What Are Shin Splints? Shin splints are also known medically as medial tibial stress syndrome. They occur after engaging in repeated stress activities that impact on the lower leg. Many athletes develop shin splints over time; the condition impacts not only the player's performance but also the individual's day-to-day well-being. Shin splints develop as a result of overusing this region's muscles, tendons, and bones. The pain felt is often due to the tenderness and soreness of these structures in the lower leg. The pain may stop after exercising but can persist if further stress is applied to the leg. Causes of Shin Splints There are specific causes for the development of shin splints, with the critical factor being stress on the lower leg. Repetitive impact or a pulling motion from the muscles where they insert onto the bone can irritate the area causing repetitive pressure on the muscles and bones. Over time, the shin bone can become more prone to becoming inflamed and potentially lead to a stress response or stress fracture. Therefore, it’s important not to apply a lot of repetitive stress on the lower leg too quickly if your body is not used to a lot of activity in this area. Specific professions, athletes, and people are more likely to develop shin splints. You may experience shin splints if: You are a runner, particularly one that has just begun a running program, your leg may not be adjusted to this new strain and could develop shin splints. You suddenly increase the intensity of your exercises. You run on hard surfaces like concrete or uneven terrain. If you have flat feet or high arches, your lower leg muscles must work harder to support your body. Shin Splints Treatment If shin splints are severe and the level of pain increases, it is vital to see a physiotherapist. If you are just in the beginnings of shin splints, here are some at-home treatments for shin splints. Rest your body: In most cases, shin splints can heal on their own with enough time and rest. Ice your shin: Shin splints will cause the area to swell up due to irritation. Ease the pain by placing an ice pack to the lower leg. Use insoles of orthotics for your shoes: Those with larger arches or flat feet should use specific insoles to support the feet when standing up. How Do I Prevent Shin Splints? Shin splints can be prevented by being mindful of the pressure and energy you exert. It’s essential to increase difficulty when participating in any training gradually. As we know, shin splints are caused when the body is not ready to take on a certain amount of stress in an area. To prevent unnecessary stress on the lower leg, stretch your calves and hamstrings. Strengthening your foot and the arch of your foot is also helpful. Shin splints can sometimes be caused by exercising in shoes that don’t fit you. Getting new athletic shoes that fit correctly will prevent any exertion of pressure on the lower leg that is not necessary. NQ Physio provides physiotherapy to help patients recover from injuries, including shin splints. If you’re looking for an effective diagnosis, management, and treatment of shin splints in Townsville, book an appointment with one of our exceptional physiotherapists today.

6 Isometric Exercise Examples You Should Know

Isometric exercises sound both intimidating and challenging – however, chances are, you’ve likely completed a variation of isometric exercises before without realising! Isometric refers to the contraction of a muscle or a group of muscles without any associated movement in the surrounding joints. Therefore, an Isometric exercise involves the tightening of specific muscle groups against resistance where the joint remains still. These low impact exercises are fantastic for joint health and building strength. Implementing them into your fitness routine will also help improve your physical endurance and stability within the tendons and ligaments. In this article, NQ Physio Solutions have compiled six isometric exercise examples you should know to help strengthen your muscles. 6 Isometric Exercises to Include in Training 1. Calf Raise Hold If you have participated in a basic physical education class before, you would be familiar with how to perform a calf raise. Calf raise holds are easy to do – inside and outside of the gym. The calf muscles tend to be forgotten, therefore, can become weak compared to the larger muscle groups we work more often. How to do a calf raise hold: Stand straight with your feet hip distance apart. You can do this anywhere or with a wall to support you if it becomes hard to balance Raise your heels slowly and lift your body off the ground, concentrating on those calf muscles to hold you up Remain in this lifted position for up to a minute before slowly coming back down The great thing about this exercise is that you don’t need any equipment, and you can alter the difficulty by adding more time to the holding period or by holding some weight in your hands. 2. Plank The plank exercise is challenging for most people, for a good reason. The plank is a rare isometric exercise that targets the whole body, from upper body muscles and the core to the lower body. How to do a plank: Get on all fours and extend your legs with your feet close together Place your hands in line with your shoulder and lift off the ground Keep your shoulders down and tense your core to stabilise your body into position Clench your glutes for extra support and to help activate your lower body Hold the position for as long as you can This exercise can be made easier by making a few modifications to your position. Instead of your hands on the ground try your forearms or try holding the position on your knees rather than your feet. 3. Wall Sit Another common isometric exercise is the wall sit. This isometric exercise focuses on your quadriceps, hamstring and glutes - the ultimate lower body exercise. Just like calf raises, this exercise does not require any equipment. How to do a wall sit: Stand against a wall Bend your knees and lower your bottom to maintain a sitting position Ensure that your knee joints form a 90-degree angle Keep your hips and shoulders against the wall Hold the position for as long as you can 4. Leg Extensions Leg extensions are a bit more complicated as they require some equipment to get the best results. This isometric exercise targets your quads and patellar ligament, which is the tendon attached to your kneecap and shinbone. How to do leg extensions: Sit on the chair, ensuring your hand are resting on the sides facing a wall Keep your feet flat on the floor Slowly extend one leg pressing into the wall, engaging your quads. Hold the position for 30 to 60 seconds, depending on your strength If you are in a gym you can perform this exercise on a leg extension machine and lock the bar into position. 5. Glute Bridge Glute Bridges are the perfect exercise to build your glutes and stimulate those lower body muscles. This exercise does not need any equipment. However, if you want to challenge yourself or are ready for more pressure, you can practice the glute bridge with resistant bands or weight. How to do a glute bridge: Lie down on the ground, keeping your arms close beside you Keep your legs aligned to your hip distance Clench your glutes, lift your body up, and hold for 5-10 seconds before slowly returning Repeat for 10 lifts, take a break before doing another set of 10 6. Static Lunge Like the calf raise hold, the static lunge may seem simple and easy, but it should be completed slow and monitored to ensure pressure is maintained on your muscles throughout. This exercise targets your glute muscles, as well as your hamstrings and quadriceps muscles. How to do a static lunge: Stand with your feet hip-distance apart. Keep your hand on your hips. Ensuring your shoulders, back, and chest are flat, engage your core and take a step forward. The step should be large enough that the front leg is bent at a 90 degree angle. Final Thoughts Isometric exercises are fantastic for tightening and strengthening your muscles individually. These examples of isometric exercises should be incorporated in your fitness routine if you are looking for something slow-paced yet challenging enough to show improved results in strengthened muscles. Remember to start slowly and build the hold time. Start with 10-20 seconds increasing gradually up to a minute. NQ Physio specialises in helping patients improve their muscles and provide further information on ways to restabilise and strengthen parts of your body. If you’re looking for personalised advice on strengthening, get in touch with our expert team of physiotherapists today.

Torn Calf Muscle: Causes, Treatment & Recovery

Torn calf muscles are one of the most common sporting injuries in Australia. A torn calf muscle (also called a calf strain) is a common injury that can occur when the muscles in the back of your lower leg are suddenly stretched or loaded beyond their capacity. This can happen during activities like running, jumping, or even simply walking up an incline. A torn calf muscle can range from a mild injury that causes only minor discomfort to a complete tear that results in severe pain and swelling. In some cases, a torn calf muscle may also cause cramping, bruising, or weakness in the affected leg. While a torn calf muscle can happen to anyone, there are certain factors that can increase your risk of developing this type of injury. In this article, we'll look at common causes, treatment, and recovery recommendations for torn calf muscles and strains. Torn calf muscle vs. calf strain – what’s the difference? Before we get into the nitty gritty, let’s answer the most important question at hand – what is the difference between a tear and strain? A torn calf muscle and a calf strain are both injuries that can cause pain in the back of the lower leg. However, they are different types of injuries. A torn calf muscle is a complete tear of one of the muscles in the back of the lower leg. This type of injury is usually very painful and can take several weeks or even months to heal completely. A calf strain is a partial tear of a muscle or tendon in the back of the lower leg. This type of injury is typically less painful than a torn muscle and can often be treated at home with ice and rest. However, more severe strains may require professional medical treatment. What are the most common causes of torn calf muscles? The most common cause of a torn calf muscle is over-stretching or overuse. This often happens with explosive and dynamic activities like running, playing sports, or jumping. However, walking can still cause significant injury to an overworked and tired muscle. Other causes include sudden impact or trauma to the muscle, and weakness in the muscle from age or inactivity. Treatment will depend on the severity of the injury. Rest, ice, compression, and elevation (RICE) is most important in the acute stages following the injury. In severe cases, surgery may be necessary for a complete tear. With proper treatment however, most people recover from a torn calf muscle within a few weeks or months of rehabilitation. What are the most common sports for torn calf muscles? There are a few different sports that commonly result in torn calf muscles in Australia. These include Australian Rules football, rugby union and rugby league. Other less common sports that can also lead to this injury include netball, basketball, and soccer. Torn calf muscles often occur when the muscle is stretched beyond its limits or suddenly contracts forcefully. This can happen when sprinting, kicking, or changing direction quickly. It can also occur if you fall awkwardly or land on your feet after a jump. If you suffer a torn calf muscle, you will usually feel an intense pain in the back of your lower leg. You may also feel like your leg has given way or that there is a “pop” sensation. There may be bruising and swelling, and it may be difficult to weight bear on the injured leg. If you think you have torn your calf muscle, it is important to see a doctor or physiotherapist as soon as possible. They will be able to diagnose the injury and advise on the best course of treatment. This will involve rest, ice, compression, and elevation (RICE), stretching and strengthening exercises, or a combination of these. In some cases, surgery may be required to repair the muscle. However, this is usually only necessary if the tear is large or if there are other issues involved such as nerve damage. Most people who suffer a torn calf muscle will make a full recovery with the right treatment. However, it is important to take things slowly to avoid re-injuring the muscle. How can you treat a torn calf muscle? There are several ways that you can treat a torn calf muscle, depending on the severity of the injury. For minor tears, you can try resting and icing the area to reduce swelling. You can also take over-the-counter pain medications to help with any discomfort. For more severe injuries, you may need to see a doctor or physical therapist for treatment. They can provide you with specific exercises to help rehabilitate your calf muscle and prevent future injuries. How long does recovery take from a calf muscle tear? Most people who have a calf muscle tear will need about 6-8 weeks to recover. However, this can vary depending on the severity of your injury. If you have a more severe tear, it may take longer to heal. Once your calf muscle has healed, you may need to gradually increase your activity level and avoid sudden, high-impact activities to prevent another injury. Tips to avoid calf tears and strains Calf tears and strains are a common injury, especially among athletes. Here are some tips to help avoid these injuries: Warm up properly before exercise. A good warm-up will increase blood flow to the muscles and help prevent sudden, intense activity from causing an injury. Stretch your calf muscles regularly. This will help maintain flexibility and reduce the risk of a tear or strain. Avoid sudden changes in direction when possible during intensity exercise. Sudden movements put extra stress on the calf muscles and can lead to an injury. Wear proper footwear. Shoes that provide support and cushioning can help reduce the risk of a calf injury. Listen to your body. If you feel pain in your calf muscles, stop exercising and rest. Ignoring pain can lead to a more serious injury. By following these tips you can help to effectively reduce the chance of calf tears and strains. However, if you do experience an injury, prompt treatment can help speed your recovery and get you back to your favourite activities as soon as possible. Wrapping Up If you've suffered a torn calf muscle, you're probably looking for answers on how to treat it and speed up your recovery. While there is no magic rule, following the advice outlined above can get you back on the track, field, or court faster than you thought possible. With proper care, most people recover from a torn calf muscle within four to six weeks. However, it may take longer for athletes or others who regularly put a lot of strain on their legs to fully heal. If your symptoms don't seem to be improving after a few weeks, it's important to work with a physiotherapist who can help you return to full activity. NQ Physio Solutions are Townsville’s leading team of sports and general physiotherapists. If you believe you’re suffering from a torn calf, get in touch with the team at NQ Physio today to book in an appointment for one of our physios to assess your injury and get you back to the sport of your choice.

How to Strap an Ankle for Support

Ankle strapping, which is not considered ideal for all injuries, is commonly used to treat ankle sprains, and is often done by athletic trainers, physiotherapists, or physicians. Ankle strapping can be effective for runners and people playing sports, especially those involving quick changes of direction and sudden stop starts. Strapping can prevent or reduce the severity of ankle injuries such as ankle sprains or strains, and can help treat ankle injuries such as ligament sprains and tears. The strapping is made up of a series of straps that are secured around the ankle to support the muscles and ligaments. The importance of ankle strapping to reduce injuries is one of the reasons why the strapping is commonly used. The primary purpose of the strapping is to reduce the risk of ankle sprains and other injuries. Strapping can be considered an important element in injury prevention and treatment. As well as delving into how to strap an ankle for support, this article will explore the role of ankle strapping for injury prevention in order to encourage individuals to obtain help and to self-manage their injury after physiotherapy review. What are the Symptoms of an Ankle Sprain? The most common symptom of an ankle sprain is pain coming from the ankle, usually from a sudden twisting motion at the ankle. Pain is usually caused by the muscle and ligament inflammation and is mainly felt in the ankle area. Can Ankle Strapping Prevent Sprains? Strapping of the ankle initially after an injury can assist with reducing swelling and support the ankle, minimising pain and helping the ankle heal faster. The best way to prevent any further strains is to fully rehabilitate the ankle, restoring strength and balance. You might like to have ankle strapping in place prior to any activity that could cause a strain for a little while after your injury. The strapping is usually made up of a series of straps that are secured around the ankle to support the muscles and ligaments. How to Strap an Ankle How your ankle is strapped will be determined by exactly where your injury occurred. The most common ankle injury is to the ligaments on the outside of your ankle. Usually an anchor strap is placed around the lower part of the leg, then a series of straps to support the outside of your ankle and prevent it rolling inwards. Additional straps can be placed around the back part of the ankle for further ankle support. Then the tape is secured with another strap around the lower part of the leg. The best time to strap your ankle is directly before the sport or activity you require the support for. Additional advice for ankle strapping Ensure the strapping is firm, but not too tight Make sure you position your foot straight and ankle joint at 90 degrees as if you are standing on the ground when you are strapping. This will avoid the tape pulling your ankle into an abnormal position. Make sure you maintain circulation to your foot by checking that sensation and colour of your foot is normal after strapping. When in doubt, have your ankle strapped by your physician, physiotherapist, podiatrist, or other qualified professional Whether or not your ankle should be strapped following ligament damage from a sprain will come down to your injury and medical advice from your physician or physiotherapist. Ankle strapping is ideal for preventing an injury, but is not always used for treatment. Taping your ankle may be useful when you need to be active or walk around following a ligament tear, but also needs to be implemented alongside a larger treatment protocol like R.I.C.E (Rest, Ice, Compression, Elevation). Speak to a Qualified Physiotherapist Today Looking for effective treatment of a sprained ankle or prevention of a reoccurring ankle injury? It may be time to get in touch with your local physiotherapist to discuss how strapping an ankle may benefit your circumstance, and how to best strap your ankle for running, support, or a damaged ligament. To speak to a physiotherapist at NQ Physio Solutions, get in touch by calling us on (07) 4729 0055 or book an appointment online today.

Your Guide to Pilates for Lower Back Pain

Pilates is a form of exercise that can help improve posture, balance, flexibility, and strength. Pilates aims to establish a ‘stable core’ that will provide support to the back and a strong foundation for broader movement. Pilates offers a variety of exercises at a range of adaptable levels to aid in building these critical improvements. Back pain is widespread in Australia, and many people are curious how Pilates can help with lower back pain. Each day, 15-20% of the population in Australia experience some form of back pain. Moreover, It is estimated that around 85% of the population will experience back pain at any point in their lives. This blog will help you understand the benefits of Pilates and its role in assisting with the management of back pain. Clinical Pilates & Lower Back Pain Lower back pain can present as mild to severe and relates to pain felt in the lumbar region of your spine. There are multiple factors that can increase your risk of experiencing lower back pain. People in predominantly sedentary jobs, heavy manual labour, and conditions such as arthritis, Scoliosis are some of the few main causes of pain experienced in the lumbar spine. Age can also play are role in the occurrence of lower back pain as their chances may increase due to age related changes in the spine. With Pilates ‘Stable Core’ focus Numerous of its exercises serve as the basis for many lower back pain rehabilitation programs. Exercises that encapsulate core strength, proper posture, and body awareness are helpful in the management and/or prevention of lower back pain. Even individuals who don’t currently have lower back pain, Pilates can be a great low-impact exercise for clients wanting to perform better in their workouts, improve their form, or even increase their stamina and endurance. Pilates and your Core The benefits of Pilates for your core is well known, and this provides a vital link to why Pilates is so beneficial in managing lower back pain. Pilates involves working the whole body as one unit rather than individual muscle groups at a time. This helps to achieve a more complete and functional sense of balance and strength. In Pilates, having a good core is more than just a six-pack. It encompasses our deeper abdominal muscle the transverse abdominis, and the activation of our pelvic floor. These two muscle groups create the front wall and floor of the abdomen and are crucial muscles that support the Lower back and spine through movement. In conjunction with the deep core muscles, the lower back, glutes and hip musculature all work together in movement to a ‘functional brace’ for the lumbar spine. All movement is believed to extend from these important muscle groups; thus, working this whole area together will strengthen the muscles around your spine to aid in the prevention and management of your back pain. Pilates and your posture Good posture is important in society today due to the nature of our work and lifestyle. Many people find themselves hunched in front of a computer screen for hours every day. These sedentary positions causes your muscles to tighten and may contribute to the back pain you experience. Pilates workouts focus on aligning your spine and pelvis correctly, increasing your postural awareness. Working on these natural alignments puts your body under the least amount of stress and decreases your risk of experiencing back pain. How does Pilates workouts increase your postural awareness? It focuses on ensuring during movement the correct alignment of the spine and pelvis is maintained. To do this the deep core must be engaged to keep a neutral spine and level pelvis during an exercise or movement. It is in this positions that the body experiences the least amount of stress on its joints. In other words, it is the natural alignment of your bones, ligaments, muscles, and other tissues. Many exercises in Pilates narrow in on this concept. In turn, with better posture, Less risk of develop back pain. Pilates and Overall Flexibility When the muscles or your lower body, including your low back, become tight, they can cause a limitation to movement which may lead to increased pain. Muscles like your hamstrings, glutes, and hip flexors can all contribute to lower back pain. Extended Pilates classes will lengthen these muscles and enable you to have enough flexibility to prevent lower back pain. The exercises taught in Pilates will train your muscles to work as a cohesive unit and will help increase your range of motion. A Word of Caution Exercising in certain positions can make pre-existing pain worse. The team at NQ Physiotherapy Solutions are more than happy to modify exercises within clinical Pilates to accommodate the best positions that do not aggravate pre-existing pain. Check with your doctor or specialist before starting a brand-new program. Activities performed incorrectly could make your back pain worse, so it is essential that you receive dedicated instructions from a qualified professional before beginning. For those still wondering, Is Pilates Good for Lower Back Pain? The team at NQ Physiotherapy Solutions in Townsville is delighted to be able to show you all the benefits of Pilates through one of our classes. We are passionate about helping people take the necessary steps to avoid lower back pain or recover from existing lower back pain. Get in contact with us today or book an appointment online with Townsville's leading team of physios.

Sore Achilles After Running? Causes & Treatment

Have you ever finished a run, only to be met with a burning, tight sensation in your lower calve? You’re likely wondering, “Why is more Achilles sore after running?”. The good news is, you’re not alone. Achilles discomfort and pain during and after a run is relatively common. Whether you’re a novice runner, an avid ParkRun-er, or an experienced marathoner, you’re likely going to experience a sore Achilles running, or after running, at one stage of your running career. NQ Physio Solutions are North Queensland’s leading sports physiotherapy team. Within our clinic, we see and treat sporting and running injuries every day – the Achilles tendon is one of the most common problem areas for those who practice activities impacting the lower legs, like running. With our expertise and daily dealings with such injuries, we’re well-positioned to answer your questions surrounding Achilles pain from running. Within this article, we’re going to outline why your Achilles might be sore after running, how to manage Achilles pain, and how you can prevent this pain from occurring in the future. Why Is My Achilles Sore After Running? Achilles pain during or after running is likely due to an overload type injury known as Achilles Tendinopathy (sometimes otherwise referred to as Achilles Tendonitis or Achilles tendinitis). Achilles tendinopathy is an overuse injury of the tendon that connects the calf muscle at the back of the lower leg, to the heel bone (your calcaneum). Your Achilles tendon may become irritated for a number of reasons. However, if you noticed Achilles pain after a run, it has may been caused by a sudden increase in the intensity or duration of your running. Putting your Achilles under too much stress can cause the tendon to tighten, and become overworked; resulting in pain. Other things that can cause a sore Achilles include running on hard surfaces, inappropriate footwear, overpronation which forces the Achilles to twist and poor form. Achilles Tendinopathy is not isolated as a running injury – it is common in tennis and basketball players too. Sore Achilles After Running – Should I Be Worried? First things first – is a sore Achilles something to be concerned about? That depends. If it’s a new concern with mild discomfort, it can typically be treated at home with some self-management techniques. If it is an ongoing pain or inflammation concern, you may need to speak to a physiotherapist to better understand the severity of the injury and how you can treat the injury. Achilles tendinopathy is often characterised by pain and swelling that is worse after activity. If you are experiencing a sore Achilles after running, it’s important that you listen to your body and do not continue to run if the pain is bad and more than a mild discomfort. Over time the tendon structure may alter, losing elasticity and making the tissue less tolerant of load, stretching and compression. Treating an Achilles Tendinopathy Treating an Achilles tendinopathy is dependent on what part of the tendon is involved, the severity of your symptoms and how long the tendinopathy has been present.. An accurate assessment and early diagnosis is key. The faster the treatment is applied to the tendon, often the better your recovery will be. Your Physiotherapist will be able to assist with providing advice and a management plan which may include the following: Modifying tendon load. This can be done by identifying the aggravating activities and reducing these for a short period of time. Often it is not required to completely cease all activity. Heel raises or shoe inserts to reduce load on the tendon Taping to unload the tendon Prescription of a progressive tendon loading exercise program to rehabilitate your tendon. This is crucial to recovering from a tendinopathy. It can be expected that a tendon loading program may be required for up to 12 weeks or longer for chronic tendon issues. It is not common for surgery to be required to treat Achilles tendinopathy. Learn More About Achilles Pain with NQ Physio If you have injured your Achilles running or from any other form of sport, it's best to get onto treatment as soon as possible. Continuing to ‘work through' the pain will only make the injury worse and elongate your recovery. Your best course of action is to contact your local physiotherapist. If you’re based in North Queensland, turn NQ Physio solutions. Our leading team of knowledgeable physiotherapists provide leading sports injury treatment in Townsville. We will help your recovery through adequate rehabilitation exercises to get you back to running sooner. Our appointments will include providing you with tendon loading program for you to incorporate into your routines so that you can prevent further injury. So, to successfully treat that sore Achilles after running, give our team a call today on (07) 4729 0055 and book an appointment.

How to Avoid Swimmers Shoulder

If you’ve recently taken up swimming and you’re wondering how to avoid swimmer’s shoulder, you’ve come to the right place. Swimmer’s shoulder is a painful condition caused by repeated overhead rotation of the shoulder and arm. It’s a condition that can successfully be managed and even prevented with proper care and education. At NQ Physio Solutions, our physiotherapists focus treatment on healing injuries at the source and preparing patients for the specific requirements and demands of your chosen sport. Our team are passionate about injury prevention and offer customised treatment plans that allow our clients to reduce the risk of re-injury while maximising performance. Based in Townsville, our team often consult with competitive athletes, including swimmers. As such, we’re well versed in preventing, avoiding, managing, and treating the common condition through holistic physiotherapy solutions. Within this article, we’re going to break down what swimmer’s shoulder is, how to avoid swimmer’s shoulder, and how to prevent the condition from occurring in the first place. Let’s start with the basics. What is Swimmer’s Shoulder? Swimmer’s shoulder, also known as shoulder impingement syndrome, is a condition that develops from the rotator cuff repeatedly rubbing between the humeral head and the acromion of the shoulder blade. This rubbing leads to aggravation of some of the structure within the acromial space leading to symptoms such as swelling, pain, and stiffness in and around the shoulder joint. Symptoms of swimmer’s shoulder usually develop over a period of weeks or months and include shoulder pain, a limited range of motion, muscle weakness, fatigue and sometimes instability of the shoulder joint. Although colloquially termed a swimmer’s injury, shoulder impingement syndrome is common in other athletes who constantly perform overhead rotation motions like volleyballers, baseballers, and tennis players. In fact, shoulder impingement syndrome can even be an occupational hazard for professions requiring overhead work, like window cleaning and painting. How to Prevent Swimmer’s Shoulder? If you’re wondering how to avoid swimmer’s shoulder, AKA Shoulder impingement syndrome, the best prevention is to reduce risk through planning ahead. For example, if you are a keen swimmer, it’s important to limit other activities and tasks that require the same type of movement of your shoulders. This will thereby reduce the overall stress and load continuously going through the sub acromial space. You must also make sure to rest when your shoulder feels tired and religiously stretch before and after you exercise. Most importantly, invest some time learning about good stroke techniques to ensure you engage the correct muscles when you are swimming. The health of your shoulders is a delicate balance between mobility and strength, so it’s also worth taking the time to strengthen your shoulder muscles outside of the pool to ensure that equilibrium is maintained. How to Treat Swimmer’s Shoulder? Treatment for swimmers’ shoulder can be effectively managed without the need for surgical intervention. There are several conservative treatment options available that are usually highly successful, including: Adjusting Technique Modifying your training schedule and adjusting your swimming technique can hugely benefit your shoulder health. Ensure your body is high in the water when you swim, and your arm stroke is smooth and regular. If you don’t already have a coach, investing in some one-on-one sessions to perfect your stroke mechanics, kicking rhythm, and breathing patterns may well be worth the investment. If your shoulder isn’t the result of swimming, modifying your home or office set-up to avoid excessive overhead reaching and rotation can have a similarly beneficial effect. Physiotherapy Physiotherapy is the most critical treatment step for swimmer’s shoulder injuries. A physiotherapist can provide immediate relief from pain with a range of physical therapy exercises, stretches and manual therapy. Your physio will also advise on the most suitable at-home stretches, strength training exercises, and stabilisation exercises to help the injury heal over time. Finally, a physiotherapist can also advise you on techniques to prevent re-injury and refer you for additional treatment if necessary. Steroid Injections Steroid injections can be beneficial for the short-term relief of inflammation and pain. The steroid solution is injected straight into the area of inflammation to provide immediate relief from symptoms. Steroid injections do not address the underlying causes of swimmer’s shoulder. However, short-term pain relief can be beneficial to start the healing process and may be ordered by your doctor. Swimmer’s Shoulder Rehab with NQ Physio Solutions If a case of swimmer’s shoulder is left untreated, you may become more at risk of secondary injuries like rotator cuff tears, ligament damage, bursitis, tendonitis, and cartilage damage. Seeking professional care for any shoulder injury is imperative to maintain a full range of motion and prevent further injuries or permanent damage. Early intervention is the key to successfully treating sports injuries, and the team at NQ Physio aim to get you back on your feet as quickly as possible. Our team of physiotherapists will take the time to assess, diagnose, and formulate the best possible recovery plan for you. If you’d like to learn more about managing or how to avoid swimmers’ shoulder, contact us today to talk to one our expert physiotherapists at NQ Physio Solutions in Townsville.

What Is Tennis Elbow and How Do You Treat It

If you’ve found yourself wondering, “what is tennis elbow and how do you treat it?” then in all likelihood, you’re experiencing some symptoms of this painful condition. Despite its name, tennis elbow doesn’t just affect athletes, it’s a potentially agonising and frustrating condition, impacting people from all walks of life. So, what is tennis elbow? How is it caused? And are there any ways to prevent tennis elbow? The team at NQ Physiotherapy Solutions in Townsville passionate about helping people regain full function of their limbs so they can live life to the fullest. Education is key when it comes to managing, treating, and preventing injuries like tennis elbow. Continue reading to learn more about tennis elbow, what causes the condition, how it’s treated and finally, whether or not you can cure tennis elbow. What Is Tennis Elbow and How Do You Treat It? Tennis elbow is a painful condition that occurs when the tendons in the elbow are overloaded, causing inflammation and sometimes even small tears in the tendons. This usually happens when a person is required to repeat the same, or similar, two motions with the wrist and arm over a long period of time. Tennis elbow typically occurs in people with occupations requiring repeated use of the muscles around the elbow like plumbers, painters, cooks, butchers, gardeners, carpenters, office workers and, of course, tennis players. The overloaded tendons in the forearm attach to the bony point on the outside of the elbow, creating pain that radiates down into the forearm and wrist which builds into a burning pain over time. Other symptoms include swelling of the area and weakness or stiffness in the forearm. Often, simple movements like shaking hands or turning a doorknob can cause pain for someone with tennis elbow. In terms of treatment, if you stop doing the action that causes the pain, the condition will usually get better on its own. Obviously, this isn’t an option if your livelihood depends on you using the affected area! So, in this case, management of the causes and symptoms is necessary. Recovery from tennis elbow can be slow, as tendons do not have their own blood supply and take longer to heal than muscles. In some cases, it can take up to two years to achieve a full recovery with proper patient cooperation. How to Treat Tennis Elbow The Royal Australian College of General Practitioners (RACGP) suggests that the best treatment for tennis elbow is to remain active but to avoid actions that cause significant pain like lifting heavy objects with your hands facing downwards. Using pain relief medication (in either pill or gel form) to reduce the swelling can help, as can regularly icing the area. If these measures don’t resolve the issue, it’s advisable to seek the help of a physiotherapist. Physiotherapists can suggest exercises to stretch and strengthen the muscles in the arm to help with the pain. Your physio can also employ manual therapy to relieve your symptoms in the short term. According to the National Centre for Biotechnology Information, stretching and strengthening exercises provided by physiotherapists can speed up the healing process with studies showing that the pain goes away faster in patients who regularly perform these kinds of exercises. According to the studies completed so far, it’s best to do these exercises three times a day for between one and three months. The exercises can be done as soon as the pain subsides enough to allow some movement. It’s important to remember not to put too much strain on the arm as any exercises can exacerbate the problem if overdone. Treatment options also include wearing a brace or strap on your forearm to reduce stress on the area, allowing for a more rapid recovery. You may also need to be retrained to perform tasks in a different way that avoids overloading the tendons. How to treat tennis elbow if the pain is severe and recovery is slow? Your GP may suggest pain-relief injections which are injected straight into the joint to provide short term pain relief. Usually, the active ingredient of these injections will be either a type of steroid, hyaluronic acid, or Botox. According to the research, these injections provide limited effectiveness and come with some adverse side effects. What Can You Do for Tennis Elbow? Work with a Qualified Physiotherapist The good news? If you’ve been wondering, “what is tennis elbow and how do you treat it?”, sleep soundly knowing it's a curable condition that can be fully resolved with the help of a suitably qualified physiotherapist. Manual therapy along with personalised stretches and exercises are imperative to long-term recovering and having a physio by your side to guide you through the healing phase is key. At NQ Physiotherapy Solutions, our friendly team can help you manage your injuries so you can get back to doing the things you love ASAP! We deliver exceptional general physiotherapy, sports physiotherapy; providing advice to help reduce and manage your pain, improve the way your body moves, and guide your return to work or sport after injury. Get in contact with us today or book an appointment online with Townsville's leading team of physios.

Hydrotherapy Indications and Contraindications

Hydrotherapy is a popular water-based form of injury and rehabilitation therapy. Here at NQ Physio Solutions Townsville, we regularly practice hydrotherapy with several our clients. It is safe and beneficial for most, but before you dive into the pool, we’re going to shed some light on the indications and contraindications of hydrotherapy so that you can consider whether it is the right fit for you. Principles of Hydrotherapy Hydrotherapy, or aquatic therapy, utilises the properties of water for therapeutic benefit. These principles include: Buoyancy Buoyancy is the upwards force of pressure that brings objects to the surface. When submerged in the water, the buoyant pressure supports your body weight allowing safe and free movement as you exercise. It is advantageous for your joints as the sense of weightlessness can relieve pain, increase your range of function and instil confidence in those who struggle with balance on land. Hydrostatic Pressure Hydrostatic pressure is the force exerted by the water against the body and increases with the depth of the water. This creates a compressive effect on the body that is particularly beneficial for patients suffering from Lymphedema, Oedema, swelling, and fluid retention. Viscosity Refers to the density of the body of water. The denser, or viscose, the water is the harder it is to move through. Water is denser than air and thus makes it more challenging to walk through compared to air on land. This resistance is particularly useful for patients or athletes aiming to improve their strength and maintain their function during rehabilitation exercise. Surface Tension Due to surface tension, it can be challenging for patients to lift a limb out of the water. This phenomenon is due to cohesion which is strongest at the surface of the water. Exercises that require the patient to lift a limb out of the water are more intense and strengthen specific muscle groups. Turbulence The irregular movement of water can aid in recovery. Caused by jets, ourselves, other objects, and people, it challenges a patient’s strength, balance, control and can improve mobility over time. Temperature Hydrotherapy pools are much warmer than regular swimming pools, kept at a regulated temperature of 33-36 degrees Celsius. The warmth relaxes your muscles, reduces pain and spasms, aids with blood circulation, and can reduce swelling. Not to mention, the warmer temperature can make the water much more enticing for patients to hop in! Is Hydrotherapy Right for You? The indications of hydrotherapy are abundant. It reduces load-bearing on your joints, helps with muscle aches and pain, and is a great stress reliever. Not only is it beneficial for your overall strength and fitness, it can assist with a variety of conditions, including (but not limited to): Back pain Arthritis (osteoarthritis, psoriatic arthritis, ankylosing spondylitis) Shoulder pain (persistent pain and post-op rehabilitation) Injuries with weight-bearing or loading restrictions Sports injuries where cross-training is required to maintain fitness (for example, deep water running) Lymphoedema Oedema Fibromyalgia Mobility and balance retraining Chronic pain Chronic fatigue Multiple sclerosis (MS) Parkinson’s disease Pregnancy-related pain (pelvic and back) Please note that this list is extensive but not conclusive. If you feel you have a condition that could benefit from hydrotherapy that is not listed here, give the NQ Physio Solutions team a call on (07) 4729 0055. We can suggest the best physical therapy solution for you. Hydrotherapy Contraindications: When Should Hydrotherapy Be Avoided? Hydrotherapy is accessible, safe, and enjoyable for the most part. However, while it is incredibly beneficial for most, there are contraindications and precautions to consider before entering the pool. Always consult a health care professional such as our team at NQ Physio Solutions before commencing hydrotherapy. Serious contraindications include: Infections Cardiovascular disease Skin conditions Illness, including common colds and fevers Aquaphobia Labyrinthitis Absolute contraindications include: Incontinence Contagious diseases Severe epilepsy Recent surgery Open wounds Urinary tract infection Tracheotomy Recent chemotherapy Some patients may be hesitant to commence a hydrotherapy session out of fear or inability to swim. Your therapist will be with you every step of the way and will only encourage you to exercise at a deeper end of the pool when you feel comfortable and only if it is necessary to your recovery. Book In for a Hydrotherapy Session Today! Now that we've outlined hydrotherapy indications and contraindications, it’s time for you to dive into the pool (figuratively speaking, of course)! Hydrotherapy services at NQ Physio Solutions in Townsville are available by appointment. If you are ready to embark on a journey to a functioning, pain-free you, give us a call on (07) 4729 0055. Our friendly team of expert physiotherapists will conduct a thorough assessment of your medical history and your current condition. Once you have received the all-clear, we will customise a hydrotherapy program to get you on the road to recovery!

Pelvic Physiotherapy: What's Involved?

Pelvic Physiotherapy is targeted and assisted exercise that aims to improve the performance of your pelvic floor. Childbirth, injuries you might have incurred, chronic constipation, and aging are some of the many contributing factors to pelvic floor dysfunction. This may result in a number of disorders that can be treated with pelvic physiotherapy. At NQ Physio Solutions in Townsville, our physiotherapists are experts in pelvic floor physiotherapy. We will work with you to measure and treat the functioning of your pelvic floor muscles concerned with your urinary, bowel, and sexual health. We focus on advice, education, exercises, and manual therapy that is delivered with hands, rather than a device or a machine. With our pelvic floor physical therapy, we want to ensure you understand the nature of your injury so that you feel well informed about each step towards your recovery. How Can a Physiotherapy Help with Pelvic Floor? Pelvic physiotherapy is tailored to your pelvic floor. Physiotherapy sessions work to strengthen your core and improve the tone of relevant muscles that support healthy pelvic floor functioning. Your treatment plan will depend on the nature of your symptoms and condition. For example, if we assess that your pelvic floor is weak, we’ll work to strengthen it. If it is tight, we’ll implement exercises and stretches to relax it. This will, in turn, improve the symptoms of your specific disorder. There are several therapies our physiotherapists will use to manage your pelvic condition: Education about your condition, providing you with self-management strategies and exercises. Manual pelvic physiotherapy offers a hands-on approach, employing various techniques to address pain and loss of pelvic function. Other tools such as, clinical pilates and hydrotherapy may be deemed helpful to improve your functioning, mobility, and strength. Our pelvic rehabilitation services are directed towards your: pelvic floor; hips; lumbar spine; abdominal region; sacroiliac joints; pubic symphysis central nervous system. Each can contribute to pelvic pain and discomfort if they are failing to function optimally. When Should You Seek Pelvic Floor Physical Therapy? At the first sign of pelvic pain or discomfort, it is likely time to get started on your pelvic floor physical therapy treatment. Men and women of all ages can benefit from pelvic physiotherapy so it is never too soon to start. Pelvic floor physiotherapy aims to intervene before corrective surgery is necessary. When your core and pelvic floor muscles are weakened and/or dysfunctional, you may experience symptoms such as: prolapse; urinary incontinence, urgency, and frequency; constipation or painful bowel movements; painful intercourse; erectile dysfunction; lower back pain; hip pain; pelvic pain;

What Is Hamstring Tendinopathy?

We often feel aches and pains during and after exercise, especially when starting something new or upping the ante. But at what point do these aches and pains become something that a physiotherapist should assess and/or treat? A common injury that we see here at NQ Physio Solutions is hamstring tendinopathy. Tendinopathy injuries often occur after a prolonged period of rest from exercise, a sudden increase in training intensity or tendons regularly used under high loads. Unlike muscle tears or other soft tissue injuries, the onset of pain and associated symptoms develop gradually or insidiously, often worse before and/or after exercise. What Is Hamstring Tendinopathy? Tendons are an elastic tissue that provides structure and transmission of load between muscles and bone. Some well-known examples include the Patella tendon which connects your quadricep muscles to the tibia for movement of the knee; The Achilles tendon which attaches your calf muscles to the heel of your foot. Tendons transmit force from our muscle to the bone, one of the essential processes for movement. The hamstrings muscle group consist of the semimembranosus whose muscle belly sits most medially, the semitendinosus which sits centrally and the biceps femoris with a long and short head that is most lateral in the posterior thigh. The tendons for these muscles originate from the pelvis on the ischial tuberosity and insert into the posterior aspect of the tibia via a long cord like tendon. What Causes Tendinopathy? Tendinopathy injuries can result from overuse or overload of the tendon. The increased load to the tendon initiates an inflammatory response in the injured tissue. As most hamstring injuries occur during sprinting or other explosive movements, athletes involved in high speed running and jumping sports are more at risk of a tendinopathy injury. A Tendinopathy can also occur during a stretch type injury such as high kicking or split movements where the knee is extended, and maximum load is at the hip joint. These Acute proximal tendon injuries or chronic hamstring tendinopathies occur most commonly in the semimembranosus. Most commonly a tendinopathy occurs when individuals return to sport after prolonged rest or significant time off. Additionally, the condition can be caused by: Ageing, especially for middle-aged people Auto-immune disorders (type 1 and 2 diabetes, Rheumatoid arthritis) Obesity A sudden change in training load or exercise (e.g., a sudden increase in running distance or intensity) Weak glute muscles Post-Menopausal Females What Does Chronic Hamstring Tendinopathy Feel Like? Dull and deep aching pain Muscle Weakness at the Hip and knee Joint Stiffness through the hip Swelling and inflammation Hamstring tendinopathy is literally a pain in the butt! Most patients will feel the above symptoms deep in their buttocks and high in the back of their thigh, especially when sitting, driving, or walking for extended periods. Pain is generally felt after activity or even in the days following. With a tendinopathy, most people feel pain and stiffness improve or subside after warming up and during activity, but soon after exercise is ceased it returns once cooled down. Some individuals train with an asymptomatic tendinopathy in its early stages. However, as it gets worse, the pain increases, and it will generally force the individual to take a break from the activity. How to Heal Hamstring Tendinopathy? When it comes to chronic hamstring tendinopathy, rest is essential. Almost as essential as a tailored management plan that will progressively load your hamstring and allow the tendon to heal and cope with future exercise loads. Hands-on treatment, stretching, and progressive strengthening of the hamstring are always part of a good rehabilitation program. Depending on the extent of your tendinopathy, the rest you need, and the length of rehabilitation could range between weeks and months. If you want to resolve your tendinopathy completely, it is essential to follow a gradual tendon strengthening program and other exercises to improve your hip movement and core strength. Can You Run With Proximal Hamstring Tendinopathy? It is possible to continue running with this injury, however, an altered training regime and intensity is recommended. Provocative exercises, running uphill or stair work will put increased load on the hamstrings and increase the risk of further injury. Runners can successfully train with adjustments to the load and intensity of their schedule. For the best advice, it is essential to consult with a qualified physiotherapist who will advise on the management and treatment of your injury. If you struggle with aches, pains or stiffness, and want to improve your movement, consult with a qualified physiotherapist. They will help to accurately diagnose what is causing your pain and develop an individualised rehabilitation program to improve your symptoms and quality of movement. At NQ Physiotherapy Solutions, we complete detailed assessments for every individual we treat and develop tailored injury management plans to treat the symptoms and ensure long term results. Our expert physios will have you back at your best, providing you with the skills and knowledge to reduce your risk of recurring injury. Contact our team today for more information on our services such as general physiotherapy, sports physiotherapy, hydrotherapy, and dry needling.

How to Activate Glutes: 3 Exercises for Glute Activation

Knowing how to activate glutes is essential for athletic performance and everyday activities. Weak glutes can occur for several reasons; the primary cause is an increasingly sedentary lifestyle. With many people sitting down for large portions of their day, glute activation is reduced, and these muscles become weaker than they should be. For more active people, reduced glute strength and poor activation can result from an over-reliance on other muscles during athletic or everyday movements. For these reasons, it is important to learn how to how to activate your glutes, build strength in these muscles and establish a mind-muscle connection so they can fully activate when needed. The Importance of Knowing How to Activate Glutes Learning how to activate glutes is the first step to strengthening your muscles and improving overall movement. Glute muscles play a central role in nearly every bodily movement. They not only help to move our legs but stabilise our pelvis and spine when in a single-legged position. Tight and weak glutes are also a significant factor contributing to lower back discomfort; as such, strong and well-functioning glutes are a key part of a happy and healthy body. Without your glutes firing correctly, you may notice a few issues, including: Calf pain or tightness Issues with pelvic alignment when on one foot Knees drifting inwards when running or in squatting positions The body favouring a particular side when walking or running Poor glute function can also lead to further issues in the hip, knee, foot, calf and back. How to Activate Your Glutes If you find yourself asking, "how to activate my glutes?" there are a number of methods you can use to activate and strengthen these muscles. When working with a qualified physiotherapist, your therapist will be able to choose certain tailored exercises to improve your glute activation and strength. Here are a few of the easiest, most effective glute activation exercises that we prescribe to our clients: Glute Activation Exercises If you're frantically Googling 'How to activate my glutes at home', we've got you covered. All you will need for the following exercises is a resistance band. Clam Exercises If you are looking to activate your glute muscles more regularly, clams are going to become your bread and butter. Clams can be done anywhere and require minimal equipment. Loop a resistance band around your lower thighs, just above your knees. Next, lie down on your side with your hips stacked and knees bent slightly in front of you. Your feet should be together and in line with your glutes. Squeeze your glutes and slowly drive your top knee away from the ground, pushing up against the resistance band. Once you reach the top of your range, slowly bring your knee back to the starting position. Complete 10 repetitions on each side. Resistance Band Crab Walk Another great exercise for engaging the glutes with a resistance band is the crab walk: Loop a resistance band on your lower thigh, just above your knee. Start by standing up with your feet hip-distance apart. Move into a half squat position with your knees in line with your toes. Your back should be in a comfortable upright position. Maintaining this position and facing forward, keep your left foot planted and step your right foot out away from the side of your body, so it extends beyond the width of your shoulder. After this, step your left foot towards your body, so your feet return to their original hip distance width. Complete 10 reps on each side. Glute Bridge With a resistance band looped just above your knees, lie flat on your back with your knees bent and feet firmly on the ground. Rest your arms by your side and ensure your feet are a hip-distance apart. Press your feet into the ground, squeeze your glutes and drive your hip up into the air until your body is in a straight line from knee to head. In this top position, maintain the tension in your glutes and slowly lower your hips back to the starting position. Throughout this movement, your knees may want to roll in; it is important to focus on squeezing your glutes and driving your knees out against the resistance band. This will give you a nice burn and is an awesome exercise for activating your glutes and developing strength in your hips. Work with a Qualified Physiotherapist Working with a qualified physiotherapist, you'll get personalised exercises and guidelines on how to build long-term strength in your glutes. Having a physio on-side also means having an expert to coach you through the correct form for each exercise to ensure you're getting the most out of the exercise. If you are looking for a qualified physiotherapist who can help with Sports Injury Treatment in Townsville, look no further than NQ physio. Our friendly team have a wealth of experience in sports physiotherapy and assisting athletes to perform at their best. Get in contact with us today to book an appointment with Townsville's leading team of physios at NQ Physio Solutions.

What Are the Causes of Sports Injuries

What Are the Common Causes of Sports Injuries? Different sports injuries happen all the time – injuries are part and parcel of being a sports player. So, what are the main causes of sports injuries, and how do we reduce the risk of them? When considering “what are the causes of sports injuries?”, it is important to note that common sports injuries are more likely to occur if you haven’t been regularly active, you haven’t warmed up properly or you play a high contact sport. However, it should be said that whether it’s soccer, tennis or rugby, different sports injuries depend on the mechanics of the game and the surrounding environment. Therefore, to have a better chance of avoiding common sports injuries, NQ Physio Solutions will run you through just what are the causes of sports injuries. What Are the Causes of Sports Injuries? Some sports injuries are acute injuries, meaning the result of a sudden event that causes very noticeable symptoms almost instantly. Other sports injuries arise from overuse and improper recovery, eventually developing into a painful problem. Sports players are vulnerable to common sports injuries such as sprains, strains, and fractures due to the stress placed on joints and muscles from regular sporting movements such as jumping, turning, sprinting, fast changes of direction and heavy impact. That’s just the nature of it. Other than this typical susceptibility, what are the main causes of sports injuries? Lack of Conditioning and Poor Training These risks are increased if you do not maintain healthy conditioning or prepare your body properly for physical activity. A lack of conditioning can result in muscle imbalances and will generally weaken your muscles, bones, tendons, and ligaments. When considering, “what are the causes of sports injuries?”, it is clear that poor training methods are a frequent commonality seen in common sports injuries. Ensure that all muscle groups are worked on equally to avoid imbalance. Also, training should not be at full intensity all the time, as this will develop wear and tear in your muscles and ligaments. Regular stretching and effective warmups are needed so that your body can gradually prepare itself for increased intensity in tension and movement. Moreover, you need to give your body time to rest! Taking breaks helps athletes break through plateaus in training and decreases the risk of overuse injury. Overtraining In contrast, overtraining can lead to injury, and as such, it is important to regularly engage in effective rehabilitation to give your body time to recover. Likewise, rushing yourself back from a previous injury increases the likelihood of reinjury. If returning from injury, make sure to gradually increase your training intensity with each session alongside coaching staff to rebuild strength in the affected area. Poor Diet Training without proper nutrition can cause loss of muscle mass and decreased muscle strength, increasing the likelihood of sports injury. Also, if your diet does not have enough carbohydrates, which are the primary source of your body's energy, you will become fatigued, resulting in a performance deficit. Unavoidable Factors Sometimes sports injuries are just plain unavoidable – caused by accident, heavy impact, or even just sheer bad luck. In addition, changes in playing surfaces may make you more susceptible to injury, as can low quality equipment or general dehydration arising from extreme climate conditions. What Are the Most Common Sports Injuries & How Do We Prevent Them? So, now that we’ve answered the question of “what are the causes of sports injuries?”, let’s look at the most common physiotherapy injuries we see. At NQ Physio Solutions, we regularly treat different sports injuries like: Ankle Sprains Hamstring Strains Groin Strains Stress Fractures Achilles Strains or Tendinopathy Neck Injuries Carpal Tunnel Syndrome Tennis Elbow Shin Splints Hand and Feet Fractures Concussion After reading the above “what are the causes of sports injuries?” section, the direct correlation between these causes and common sports injuries is apparent. Most of these injuries arise from intense training, overuse, improper rehab, or strong impact. Only a few of these common injuries are acute and beyond our control. To prevent strains, fractures, and sprains, one must supplement a nutritious diet with rest, practical training, proper equipment, and muscle strength-building exercises. Have You Been Injured Playing Sport? Do you need treatment for your sports injury? NQ Physio Solutions provide the leading sports injury treatment in Townsville. Our expert team of physiotherapists are proficient in understanding what the causes of sports injuries are, and how to treat them. At NQ Physio Solutions, we tailor our treatment to your specific needs. So, whether you’ve suffered from injury or just want to improve strength and mobility, give us a call today on (07) 4729 0055 and book in an appointment.

What Is a Corked Thigh? Corked Thigh Treatment

What Is a Corked Thigh? If you’ve played a lot of contact sports before, you’ve probably experienced the answer to “what is a corked thigh?”. Being struck directly in the thigh by an object or knee at high speed can cause a corked thigh. Often it can be associated with bruising and pain on pressure or movement of the lower leg. At NQ Physio Solutions, we see our fair share of sporting injuries and corked thighs. Let’s take a closer look at “what is a corked thigh?” and how to treat the injury, so that you can get back on the field/court in no time. What Is A Corked Thigh? A ‘corked thigh’, or quadriceps contusion as it is scientifically referred to, is the result of a severe impact to the thigh whereby the direct blow compresses the quadriceps muscle into the underlying femur bone, which results in deep rupture and bleeding of the muscle tissue. This is referred to as a ‘hematoma’. A hematoma can be incredibly painful as the surrounding tissue of the thigh becomes swollen and inflamed. Running and walking may be more difficult due to pain, and restrict your knee and hip range of motion causing sitting or lying to be uncomfortable. The extent of this pain and loss of movement will depend on the amount of force at the time of impact. Risk Factors and Causes Associated with Corked Leg or Thigh When considering “what is a corked thigh?”, there are various risk factors that will affect one’s susceptibility to a corked thigh injury. These include: Involvement in high contact sport Player position - frequency of heavy contact Higher intensity Sports – involving quick or powerful movement Inadequate warm-up Insufficient rest and rehabilitation time Poor muscle strength Use of protective equipment Injury history Age Nutrition Obesity Smoking history Corks are an unavoidable aspect of the game, however a hematoma can be well managed with treatment and its severity lessened by reducing possible risk factors. Types of Corked Thigh To answer “what is a corked thigh?”, it must be made clear that there are two different types of corked thigh injuries. There first is intermuscular contusion and the second is intramuscular contusion. An intermuscular contusion refers to tearing of part of the muscle and the sheath that surrounds it. Intermuscular contusions will come with bruising and mild pain but has a relatively quick recovery time. In addition, this type of injury responds very well to physiotherapy and massage. An intramuscular contusion refers to tearing of the muscle within the sheath that surrounds it. In contrast, intramuscular contusions come with much more severe pain, and overall power and strength will be dramatically affected. Recovery time will be several weeks for a full recovery. Moreover, when discussing “what is a corked thigh”, note there are ‘three grades’ of corked thighs. A grade one corked thigh is very mild. In some cases, a player may still be able to continue playing after a quick break. The pain is not very strong, and bruising may not occur. A grade two corked thigh may prevent a player from continuing in the game. The player will experience pain in the affected area and will most likely have increased pain when walking, causing a limp. In addition, range of motion is diminished. This type of injury will take longer to recover from. A grade three corked thigh is most severe. This injury will be characterised by rapid swelling and intense bleeding. There will be quite a considerable amount of movement loss, and the affected area will be very tender. This type of injury will take multiple weeks to recover from. Corked Thigh Treatment Now that we have all the information on “what is a corked thigh?”, let’s understand how to treat a corked thigh. The immediate treatment of any soft tissue injury involves: rest, ice, compression, elevation and referral (RICER protocol). Rest and ice will reduce bleeding and damage in the muscle. Compression and elevation will limit swelling and bleeding – elevating the injury will help drain excess fluid from the injury site. Do not try and stretch or massage the muscle too early. Proceeding this, you should work with your physiotherapist to increase the range of movement and improve recovery time. Stretching should be utilised in this phase of treatment to reduce muscle spasms. Strengthening of the affected muscle should occur two to seven days after injury. Some exercises that can be conducted for treatment include: Leg raises Seated hip flexion Quad sets Seated knee extension Partial squats Side step-ups General stretching Are You Dealing with A Corked Thigh? So, there you have it – the next time you’re asked, “what is a corked thigh?”, you’ll be able to run them through the ins and outs of corked leg issues and corked thigh treatment. Are you suffering from a corked thigh? Suffer no more. NQ Physio Solutions provide the leading sports injury treatment in Townsville. Our expert team of physiotherapists are proficient in corked thigh treatment and sports injury recovery. Whether you’ve suffered from injury or just want to improve strength and mobility, give us a call and book in today on (07) 4729 0055!

Can Physio Help with Nerve Pain?

Nerve pain or irritation affects up to one-third of the population and is commonly associated with lower back or neck injuries. If you are suffering from nerve pain, you be wondering, can physiotherapy treatment help? Nerve pain is complicated, and it can affect everyone differently. Typically, nerve fibres become irritated following long-term compression or inflammation leading to stabbing burning sensations and occasionally numbness. Can Physio Help with Nerve Pain? So, can physio help with nerve pain? In severe cases, an irritated nerve can be debilitating and lead to a detriment in quality of life. The good news is physiotherapy can help. At NQ Physio, we understand that everyone experience of pain is different, which is why we develop customised persistent pain management programs for each client. In this article, NQ Physio will discuss how physiotherapy can help in the management of a variety of Nerve pain symptoms including common conditions such as Sciatica or peripheral nerve entrapments (aka pinched nerve). An Overview of Sciatica In answering the question, “can physio help with nerve pain?”, the first consideration to identify is Sciatica, one of the most common types of Nerve pain. Sciatica is a condition that leads to pain in the back, hip and legs which can be debilitating in its nature for our clients. It is caused by irritation or compression of the sciatic nerve which originates at the spine in the low back and travels down the back of the leg. Physiotherapy for Sciatica Following a diagnosis of Sciatica from your doctor, a referral to physiotherapy is often considered for treatment and management. The aim of physiotherapy for Sciatica is to provide relief from the nerve and associated pain, and to promote healing within the nervous system and surrounding tissue. Consistent and regular treatment will also help prevent recurrences and flare-ups from occurring in the future. Physiotherapists are experts and well equipped to educate and treat clients the rehabilitative methods and management for nerve pain such as Sciatica. In conjunction with client goals, physiotherapy aims to restore movement and function, reduce pain associated with Sciatica and promote tissue healing. Physiotherapy treatment for Sciatica often includes strengthening and stretching exercises, in combination with soft tissue techniques such as massage, mobilisation and/or Dry Needling. An Overview of peripheral nerve entrapments Another important condition to consider is peripheral nerve entrapments. A common example of this is Carpal Tunnel Syndrome. Again, physio is able to assist in the treatment and management of this type of nerve pain. This results from excessive pressure being applied by the tissues that surround the nerves as they run through the body, such as tendons, bones, muscles, or cartilage. Excessive or prolonged pressure on the tissue surrounding the nerve can cause a decrease in nerve function, leading to weakness, numbness, pain or tingling. Whilst most peripheral nerve injuries will resolve themselves, ongoing or persistent nerve pain requires review and treatment from a medical professional, such as a physiotherapist. Physiotherapy for peripheral nerve entrapments Physiotherapy for peripheral nerve pain may vary depending on the area affected. A comprehensive physiotherapy assessment will be performed on your initial visit to determine the location of the nerve compression. Treatment techniques involved in therapy include soft tissue techniques such as massage or dry needling, joint mobilisation and manipulation, Exercise and Education. Let’s look at some of these methods in more detail. Soft Tissue Techniques (Massage or Dry Needling)Both Massage and Dry needling target the tendons and muscles surrounding the affected area. These muscles may have become tight and tender due to changes in posture or immobile resulting from pain. These soft tissue techniques aim to decrease the tension within the tissue to regain function and decrease associated pain. Joint Mobilisation & ManipulationJoint mobilisation and manipulation are common physiotherapy techniques that aim to relieve stiffness and pain within the joint. Often associated with nerve pain, joints can become stiff or inflamed due to the compression of the nerve root as it exits the spinal column. Joint mobilisation and manipulation are gentle methods that can help improve stiffness and pain in the joint to increase function and mobility in a short timeframe. Exercise for Nerve PainExercise is an important aspect of physiotherapy treatment for nerve related pain. Physiotherapists will help tailor an exercise program that best suits your goals and level of physical activity. Exercise has shown to decrease inflammation and regain strength and function that may have been lost due to nerve pain. Furthermore, it aims to promote healing in the tissue and prevent future occurrence. Education surrounding Nerve PainPhysiotherapists have extensive knowledge and training for the assessment and treatment of nerve pain. At NQ Physio Solutions we provide patients with the knowledge they need to help better understand their condition and cause of nerve pain, and the benefits of assessments and treatments used throughout the session. Managing Persistent Pain with NQ Physio Solutions “Can physio help with nerve pain?” Yes and we are here to help. At NQ Physio Solutions, our physiotherapists will start with a comprehensive assessment of your current condition and body function. Following, with a better understanding of your individual experience with persistent pain, we focus on an educational approach to sustainably manage flare-ups and management of your pain. To track progress, we set goals for you to achieve throughout the treatment program. As described above a combination of manual therapy and movement exercises will be incorporated in treatment to help you achieve your individual goals. If you’d like to hear more information or have more questions about nerve pain, don’t hesitate to get in touch and book an appointment with the NQ Physio team.

How Does Dry Needling Work? Dry Needling 101

Dry needling is a practice performed by sports therapists and physiotherapists. It is a technique that predominantly treats sports injuries and muscular pain. Another common name for dry needling is intramuscular stimulation. And that’s essentially what our dry needling techniques aim to do – stimulate the muscles. But how does dry needling work? And does dry needle therapy work, really? Dry needling entails inserting a needle into the muscle; however, the needle does not deposit any liquids. Hence, the name ‘dry needling’. It targets and restores muscular function by healing tissue and restoring normal tissue function. The dry needling services on offer at NQ Physio Solutions should not be mistaken for traditional Chinese acupuncture. The dry needling here at NQ is specific, customised treatments that target myofascial trigger points. These treatments target the particular condition. What Is Dry Needling? Let’s start with a fundamental question; what is dry needling? Dry needling is a technique that targets primarily soft muscle tissue via the use of sterile stainless-steel needles. Dry needling uses very thin, short needles of 0.16 - 0.30mm thickness to pierce the skin and stimulate the muscles. This stimulation encourages the muscle, and the tension it holds, to offer a release. Dry needling is rarely used as a singular treatment method. Instead, dry needling is often an adjunct treatment that will accompany other efforts to restore muscular function, increase mobility and reduce pain. At NQ Physio Solutions, we ensure all of our needles are sterile before treatment and are single use for your safety. What Does Dry Needling Do? Many of our clients ask us, “does dry needle therapy work?”. The short answer is yes! We simply wouldn’t bother treating our patients with a type of treatment that has been deemed not useful. Our client treatment plans are specific to each individual that we see, and some of those treatment plans will include dry needle therapy. We use dry needling in our treatment plans as we have seen tangible results from implementing the technique. So, what does dry needling do? Dry needling aims to target the areas of overactivity or tension in the muscle. There are numerous benefits of dry needling, which we will outline below. The Benefits of Dry Needling Reduce muscle painDry needling helps to reduce muscular pain associated with an injury. The way dry needling achieves this targets specific pressure points or sore spots and triggers our nervous system to respond with a chemical or electrical response. This response can trigger pain-relieving chemicals in the brain and therefore reduce pain. Restores muscular function and range of motionImproved mobility is often an immediate outcome of dry needling. This treatment method targets the restoration of muscle function and the release of tension within the muscle explicitly. If you are experiencing a sports injury, dry needling is a method that can help you to return to your sport quickly, by improving the range of motion. Reduces stiffnessIn addition to reducing muscular pain, dry needling reduces stiffness. Dry needles can release tension and inflammation, therefore reducing overall stiffness. How Does Dry Needling Work? So, how does dry needling work? At NQ Physiotherapy, we understand that some patients may be wary of dry needling treatment. Our team of experienced professionals focus on keeping you calm, comfortable and feeling safe whilst administering your treatment. The way dry needling works is that the needles are inserted around 3-4mm above the trigger point or the affected area. We use superfine, 0.16 - 0.30mm thick, short, sterile stainless-steel needles to place them into the muscles’ trigger points. The needles will remain there for a short period. The timing of the needles may vary slightly depending on your practitioner and your muscular issue. Risks Associated with Dry Needling Now that we have outlined how does dry needling work, we’ll briefly describe some of the risks associated with dry needling. As is with any physical treatment, there is always a few risks involved. The most common risks associated with dry needling include bruising, haematoma formation, nausea and temporary soreness. Although dry needling is a gentle technique, some clients experience mild discomfort when the needle pierces the skin. However, most symptoms are alleviated within 24 hours. Is Dry Needling Right for You? To find out more about how does dry needling work, check out our Dry Needling in Townsville page. Otherwise, talk to one of our leading Physiotherapists to learn more about your current injury and how dry needling may provide relief.

The Benefits of Hydrotherapy

If you’re suffering from an injury, problems with mobility, severe arthritis or chronic illness, the benefits of hydrotherapy treatment are remarkable. Between joint mobilisation or manipulation, reduction in pain caused by chronic illness, soft tissue and growth stimulation, the benefits of hydrotherapy services are abundant. Research suggests that hydrotherapy is even proven to have a positive effect on one’s mental health. What Is Hydrotherapy Treatment? Hydrotherapy treatment refers to the use of dedicated exercises in water as part of a treatment for particular conditions. Hydrotherapy is typically conducted in a pool; however, the exercise can be undertaken in other types of open water. As a result of your body being supported by the water mass, hydrotherapy is a low impact way to exercise that can assist individuals to recover from injuries, re-gain mobility, treat joint pain and inflammation, and strengthen weak muscles. Why Is Hydrotherapy Used? Hydrotherapy leverages the properties of water, like buoyancy and hydrostatic pressure, to benefit the patient. Warm water encourages muscle relaxation, which can allow the individual to move freely and exercise without overbearing pain or stiffness. It can allow individuals suffering from chronic physical restrictive conditions to move into positions they wouldn’t be able to regularly. Hydrotherapy can also reduce the severity of pain related to chronic conditions such as arthritis or injuries. The weightlessness of body mass in water is a major contributing factor for a reduction in joint, muscular or nerve pain. The benefits of hydrotherapy can be applied to numerous conditions, including injuries causing pain, sport injuries, osteoarthritis, lymphoedema, and chronic and persistent pain management. The Purpose of Hydrotherapy The hydrotherapy purpose in physiotherapy terms is quite simple: to create a weightless, supported environment for individuals to engage in exercise they may not otherwise be capable of conducting. The condition the physiotherapist is aiming to treat will determine the hydrotherapy purpose. Typically, the goal of hydrotherapy is to increase mobility, encourage movement in stiff or immobile areas of the body, reduce pain and improve muscular strength. Health Benefits of Hydrotherapy The health benefits of hydrotherapy may include: Reduced pain and swelling Improved mobility Increased function Faster recovery from surgery Improved fitness and strength Mental wellbeing Improved balance and coordination Reduced Pain and Swelling The benefits of hydrotherapy can include reduced pain and swelling of muscles and joints. The hydrostatic pressure in water helps to reduce swelling whilst exercising, which can cause severe pain. It also improves post exercise muscle soreness, so that clients aiming to increase mobility don’t experience severe pain as an outcome of the exercise. This is particularly beneficial for anyone suffering from chronic arthritis. Improved Mobility The buoyancy of water reduces weight bearing stress on the body, which is one of the most significant benefits of hydrotherapy. Removing that weight encourages freedom of movement, as well as range of motion whilst experiencing physiotherapy in water. The end result is improved mobility that can carry through to outside the water as well. Increased Function The warmth and buoyancy of water encourages muscles to relax when performing hydrotherapy. This optimises the functionality of the body so that throughout rehabilitation or pain management programs, individuals can get back to performing the daily lifestyle tasks that they have been prohibited from conducting due to an injury or chronic condition. Faster Recovery from Surgery If you’ve undergone any type of surgery, it is likely that the hospital will prescribe you with treatment which will align with the type of surgery that was undertaken. Hydrotherapy is commonly used as a post-operative treatment that will be a vital part of your healing and recovery, as well as assisting in reducing scar tissue and managing pain. Improved Fitness and Strength Strength and conditioning training, rehabilitation or management helps to improve posture, mobility, cardio capabilities and coordination. Improving fitness and strength is essential for those recovering from injuries to get back to their daily tasks as soon as possible. In addition, hydrotherapy is essential for elderly clients seeking to become more confident in their balance and coordination. This assists them with completing daily tasks and ultimately may prevent injury caused by falls. Mental Wellbeing Taking a holistic approach, mental wellbeing is a significant advantage of hydrotherapy. It allows otherwise immobile patients to move with more freedom and exercise with reduced pain levels. Experience the Benefits of Hydrotherapy If you’re looking for more information regarding what is hydrotherapy treatment, we recommend visiting NQ Physio Solutions discuss and discover the benefits of hydrotherapy with a qualified physiotherapist. At NQ Physio Solutions, our goal is to conduct evidence-based treatments on our clients to help you get back to doing the things you love, sooner. Ready to experience first-hand the benefits of hydrotherapy? Contact us today to book your next consultation with one of our physiotherapists.

What Does Pilates Do for the Body?

Pilates refers to a type of physical activity that challenges the core's strength and stretches major muscle groups. A low-impact type of exercise, Pilates and clinical Pilates can benefit almost anyone. Whether you're recovering from an injury, you're losing mobility, you're recovering from giving birth, or you just want to improve your strength and flexibility, Pilates is an excellent opportunity to benefit your body. But what does Pilates do for the body? While we all know someone that raves about the benefits of Pilates, if you've never been to a class, you may not fully understand what Pilates actually does for the body. Believe it or not, Pilates is not just the newest fad or health-trend. Engaging in Pilates or clinical Pilates can provide a range of benefits – from improved strength to rehabilitation of injury and increased mobility. When combined with physiotherapy, clinical Pilates goes hand in hand with injury recovery treatments and muscle rehabilitation. Why Do People Do Pilates? You don't have to be injured to start Pilates – in fact; there are seems to be an abundance of Pilates studios popping up around Australia as more people learn the benefits of engaging in the exercise for general fitness. If you're wondering "why do people do Pilates?", the main reasons for doing so include: Injury rehabilitation Postnatal strength Back problems Fitness & toning Strength & conditioning Improve mobility & flexibility What Does Pilates Do for the Body? The benefits of Pilates for your body are plentiful. Pilates incorporates strength, stability, movement and flexibility. Pilates works by stretching and lengthening all major muscle groups in a balanced fashion. Pilates' exercises generally create muscular exertion and can be adapted to provide either gentle strength training for rehabilitation or a strenuous workout for athletes. Pilates centres on controlled, stable movements, working on alignment, posture, mobility, whole-body strength and coordination of the muscles. As a low impact type of exercise, Pilates can: Increase body awareness Retrain motor control Correct posture Strengthen muscles Improve stability Improve joint mobility and flexibility What Does Pilates Do for the Body When Combined with Physio? When combined with physiotherapy, clinical Pilates is frequently used as a rehabilitation treatment for an injury or chronic pain. Working with a trained physiotherapist, Pilates can provide a solution for injury, movement dysfunction, or physical weakness. Pilates requires a lot of pf control and precision, so your physio will be able to identify any weaknesses, and tailor a Pilates program to strengthen and improve mobility of your weakened muscles. As Pilates can be tailored to each individual, exercises for physio rehabilitation are generally low-impact and gentle. If you're attending regular Pilates sessions with a physiotherapist, you will soon see improvements in strength, flexibility and mobility and overall rehabilitation of your illness or injury. What Are the Benefits of Pilates? As well as the aforementioned reasons for partaking in Pilates, there are also a number of holistic benefits that come with regularly doing Pilates. Some of the other benefits of Pilates include: Less back pain Better performance in other workouts Relaxation of your neck, back and shoulders Stress management and relaxation Improved concentration Relieved tension Improved core strength Strengthened pelvic floor What Does Pilates Do for the Body After Giving Birth? Getting back into exercise after having a baby can be tough. Postnatal Pilates is a great way to get back into gentle exercise and help your body to recover from the stress that it has been put under. Postnatal Pilates can target and strengthen the muscles most affected by pregnancy and birth and increase overall whole-body strength and fitness. The main benefits of postnatal Pilates include: The Benefits of Postnatal Pilates Retraining your pelvic floor Reducing abdominal separation Core strengthening Improve diastasis recti Prevent back pain Strengthen and energise the whole body Want to Learn More About Clinical Pilates? NQ Physio Solutions are Townsville's leading team of physiotherapists, providing both one-on-one sessions and group Pilates classes. Our physiotherapists at NQ Physio Solutions are trained in clinical Pilates, and regularly integrate the style of exercise into rehabilitation treatment programs. Our clinical Pilates services add an additional element of clinical knowledge to all Pilates exercises; ensuring that you and your body's requirements are in safe hands. At NQ Physio, we centre our treatment on what your body needs. Whether you've suffered from injury or just want to improve strength and mobility, we can tailor our clinical Pilates sessions to meet your needs. The leading experts in rehabilitation treatment in Townsville, check out our Pilates class timetable and book in for a private Pilates session or group class online or on (07) 4729 0055 today.

Pilates for Prostate Health: Rehabilitation After Surgery

Surgery is a common choice for treating prostate cancer, preventing the spread of the disease to other parts of the body. But removing the prostate comes with several side effects. You’ll likely experience urinary incontinence (i.e., leaking urine) and erectile dysfunction after the operation. Although symptoms are likely to gradually improve in the first year after surgery, rehabilitation can help to speed up the process or improve outcomes. Physiotherapy is a large part of post-prostate surgery rehab, which strengthens and retrains the pelvic floor and deep core muscles. The right kind of exercise can help the patient recover more quickly after the operation and return to the activities they enjoy. Men’s health physiotherapy, which deals with post-prostate surgery recovery, often prescribes Pilates based exercises. It is a low-impact exercise that targets the deep muscles supporting posture and movement. Physiotherapists adopt Pilates programmes to accommodate any health or mobility concerns, including the side effects of prostate surgery. Pilates for Urinary Incontinence Many men experience urinary incontinence post prostatectomy. Often they leak urine with coughing, sneezing and movements such as standing from a chair, bending and lifting objects. The muscles of the pelvic floor act like a sling that supports the organs within the pelvis, including the bladder and can help to prevent urine leaking when there is a rise in intra-abdominal pressure. When your pelvic floor is strong, you’re able to contract the muscles to prevent or control your urine flow. But when your pelvic floor is weak or your deep core muscles aren’t functioning well, you may not be able to control your urine, so it leaks out. The pelvic floor is one of the deep core muscles, which is why Pilates is the perfect rehab option for strengthening. Pilates exercises activate your deep muscles, helping you relearn how to contract and relax your pelvic floor and improve breathing to control rises in intra-abdominal pressure. With progressive therapy sessions, you’ll be able to manage your symptoms so you can get back to the activities you enjoy. Pilates for Erectile Dysfunction Nearly all men experience erectile dysfunction initially after prostate cancer treatment. The length of time to regain erectile function after surgery can vary and can depends on a number of factors. This side effect of treatment can affect a person’s self-esteem and romantic relationships. Pelvic floor muscles help sustain blood flow to the penis during an erection, helping to maintain the erection. Therefore, improving pelvic floor muscle function can assist with regaining erectile function. Erectile dysfunction can also be associated with a number of factors including: Age Other medical conditions such as heart disease or diabetes and certain medications Lifestyle factors such as smoking or limited exercise Psychological factors including stress, anxiety and depression Your primary doctor will assess your overall health and consider these factors. They’ll discuss your chances of regaining spontaneous erections after the operation. They are likely to suggest pelvic floor muscle exercises, and because Pilates compliments pelvic floor muscle training, it may help you recover from impotence faster. Other options for regaining erectile function postoperatively include medication and other devices so you can enjoy a healthy sex life. Other than post-prostatectomy rehabilitation, Pilates also offers many benefits for men’s health. This exercise helps improve your posture, develops neglected muscle groups, and enhances your flexibility and mobility. You can continue doing Pilates even after you’ve recovered from your surgery, boosting your overall health. Physiotherapy for Men’s Health NQ Physio Solutions is a trusted provider of physiotherapy and clinical Pilates services. We offer men’s health physiotherapy, focusing on pre- and post-surgery rehabilitation and injury prevention and recovery. Our physiotherapists will help you regain optimal function of your muscles, so you can go back to doing the things you love. Contact us to know more about pilates, physiotherapy and post-prostate surgery recovery.

The Health Benefits of Clinical Pilates

Pilates has recently gained popularity among fitness enthusiasts. Many have taken to practising the low-impact exercise as an alternative or complimentary to other types of workouts. The fitness system uses slow and precise movements to improve the body’s posture, core, flexibility and stability. Clinical Pilates combines these exercises with physiotherapy to treat different types of injuries. This type of Pilates has gained its own following. Many people take part in clinical Pilates classes even when they’re not injured. Its popularity is mostly due to the health benefits it provides. How Clinical Pilates Improves Physical Health By incorporating physiotherapy into workouts, people who practice clinical Pilates acquire more health benefits. Aside from keeping them active and helping them stay fit, these additions allow them to learn more about their bodies. Discover the health benefits of clinical Pilates to see if it’s the workout for you. Clinical Pilates Corrects Posture Your posture plays a role in your health, from improving your strength to preventing injuries. As an exercise that focuses on stability, control and balance, clinical Pilates can effectively correct your posture. The physiotherapist will identify what’s causing your bad posture and address them during your workouts. Clinical Pilates Enhances Flexibility Most people lead sedentary lifestyles these days, which leads to poor flexibility and weak muscles. Clinical Pilates addresses these by working out your joints and muscles. Over time, you will gain better flexibility while building your strength and endurance. Clinical Pilates Strengthens the Pelvic Floor A weak pelvic floor may lead to health problems in the future, such as incontinence, hernias, and musculoskeletal problems. Additionally, improving pelvic floor function can make delivery easier for pregnant women. The exercises involved in clinical Pilates effectively address these problems. This workout will improve the function of your pelvic floor and improve your body’s core over time. Clinical Pilates Promotes Awareness Completing the different exercises in clinical Pilates requires you to concentrate on each movement. This heightened awareness is something you will eventually carry outside of the classroom. Soon you will be able to identify injuries, or imbalances that may lead to injury and determine if you need to book a doctor’s appointment. Clinical Pilates Improves Stability The exercises in clinical Pilates focus on your hips, shoulders and ankles. By strengthening these areas, the workout improves your body’s overall stability and balance. As mentioned, this can prevent injuries as it can prevent falls and improve the body’s biomechanics. In addition, clinical Pilates improves your core strength. It will make sitting and walking easier, preventing muscle strain and other musculoskeletal problems. Join a Clinical Pilates Class to Experience Its Benefits Firsthand Clinical Pilates provides several health benefits, whether you’re rehabilitating from an injury or trying to stay more active. Experience these for yourself when you join a class. NQ Physio Solutions provides clinical Pilates classes in Townsville. Headed by our trained physiotherapists, each class is focused on helping you gain better awareness and control of your body. Our team is mindful of old and existing injuries, customising the workouts to prevent additional strain. Learn more about this workout and how it helps your overall health when you get in touch with us.

Pilates as Physiotherapy: Why You Should Try It

Physiotherapy is the assessment and treatment of injury, chronic disease, persistent pain and can assist in the maintenance of your general health and well-being. There are many different treatment techniques including therapeutic exercise, manual therapy, soft tissue mobilisation (massage) and dry needling. Of these techniques, exercise is one of the most utilised modalities by physiotherapists. Exercise can be used to strengthen your body, improve mobility and retrain your muscles to assist your recovery from injury and to optimise your general function. Pilates is a gentle style of exercise that Physiotherapists often prescribe. There are benefits both for the rehabilitation of injury, but also to help assist the prevention of injury occurring in the future. What Is Pilates? Motion is lotion! Getting the body moving is one of the best things you can do to balance the demands of our modern lifestyle. Pilates is a low-impact exercise that can improve quality of movement, strength and flexibility. It is an exercise that is suitable to be enjoyed by people of all ages and abilities. Your physiotherapist can adapt your Pilates program to accommodate any health or mobility concerns. Pilates particularly good option for pre and post-natal exercise, older adults and rehabilitation post cancer treatment. Pilates can assist with: Posture Core stability Balance and coordination Flexibility Alignment Breathing patterns Movement Persistent Pain As a regular exercise, Pilates can improve general health and wellbeing through increased body awareness, posture control and a stronger, more mobile body. Pilates Into Physiotherapy: Is It Effective? There have been several clinical studies and research on the effects of Pilates on patients in need of physiotherapy, particularly among those who are experiencing chronic back pain. A study published in the Journal of Physical Therapy Science concluded that Pilates exercises do offer relief and functional enhancement among patients with chronic lower back pain. A more recent published review (Cíntia Domingues de Freitas, 2020) has concluded that Pilates can help to reduce the fear of movement that often results as a consequence of low back pain. Improving confidence with movement can significantly reduce the disability associated with persistent back pain and will help to get you back to doing the things you love. Although there’s more room for research and recommendations for Pilates as physiotherapy, rest assured that we prescribe safe and effective programs at NQ Physio Solutions. All of our pilates programs are carefully planned and calibrated to give you maximum benefits and to supplement any ongoing medical treatment or therapy. Our physiotherapy clinic in Townsville, Queensland, welcomes walk-ins and referrals for clinical Pilates. Is Pilates Safe for Everyone? A common question that we get from people who’re interested in doing Pilates for the first time is whether it’s safe for them to do a wide range of exercises when they’re experiencing pain or are recovering from an injury. Generally, when adapted to your individual needs, pilates is a safe and gentle exercise suitable for most people. Our pilates trained physiotherapists will complete a thorough assessment of your individual needs to ensure that pilates is an appropriate exercise for you. If you have any further questions or are interested in starting Pilates, Get in touch with NQ Physio Solutions today. View our Pilates Class Timetable Cíntia Domingues de Freitas, D. A. (2020). Effects of the pilates method on Kinesiophobia with chronic non-specific low back pain: Systematic review and meta-analysis. Journal of Bodywork and Movement Therapies, 300-306.

The Pelvic Floor

The pelvic floor's role in your core and more.... The pelvic floor muscles run from your pubic bone at the front of your pelvis to your tailbone at the base of your spine and extends out to your sitting bones either side. Picture it like a hammock supporting your pelvic organs – bladder, uterus (in females) and bowel. Therefore, you can imagine that there is an underlying level of activity in these muscles throughout the day until you lie down and the weight of our organs and gravity is no longer on this area These muscles also work closely with our deepest abdominal muscle (transverse abdominus), small muscles supporting spinal segments (multifidus) and our diaphragm. This group of muscles form our ‘deep core’ which provides support to our spine and pelvis. When working effectively the pelvic floor also contributes to: Maintaining continence of our bladder and bowel Sexual function Relaxing to allow us to empty our bladder and bowel Relaxing to allow women to birth a baby during labour Unfortunately there are times when the pelvic floor isn’t working optimally. In some people these muscles weaken due to a number of possible reasons including excessive weight gain, straining to empty bowels or trauma during pregnancy or childbirth. This can lead to symptoms such as incontinence, back and pelvic pain or pelvic organ prolapse. In some people we see that these muscles are actually holding too much tension, such as when our shoulders and neck tense up during times of stress. In this scenario, pelvic floor muscle strengthening could potentially worsen symptoms such as pelvic pain, poor emptying of bladder or bowels or sexual dysfunction. Therefore, it is important that you are able to contract and relax your pelvic floor well. If you’d like to know more about whether your pelvic floor function could be contributing to your back pain, or bladder/bowel symptoms we are here to help! See below for a short video about the pelvic floor from the Continence Foundation of Australia.

Foam rolling – is it worth the pain?

There has been an explosion of foam rollers into the market over recent years, and I am sure that you have a family member touting their benefits. BUT, are they really worthy all that pain and discomfort? Well there has been numerous studies of late investigating the value of the foam roller use over the last decade with mixed results. An extensive literature review by Schroeder & Best (2015) examined the current evidence for the use of foam roller self-myofascial release (SMR) techniques highlighted mixed results on pre-exercise, maintenance and recovery. Results showed that there was benefit increased range of motion across most of the studies, and increased function physical testing across several studies and a notable decrease in reported post exercise muscular soreness. However, most importantly, no negative effects were observed throughout the literature review. “How long do I have to do this for?!” - The most common question yelled at me whilst patients are enjoying their first roller experience. Unfortunately, the jury is out. However, the good news is that across all of the articles reviewed, the most consistent timing appeared to be blocks of 1 minute x 3 repetitions (with 30 second breaks in between). On the studies whose protocols involved sessions routines of under 30 seconds and over 10 minutes showed decreased benefits in comparison. This timing instruction might not be perfect just yet, but it’s a start. So, the takeaway message is that there is benefits in exercise performance and recovery, with no negative impacts despite the initial pain, for a routine that only needs to last for 3 minutes. So maybe don’t give up on that roller just yet and slowly introduce it into your pre-exercise and recovery sessions to help you stay active and healthier for longer. References:Schroeder, A., & Best, T. (2015). Is Self Myofascial Release an Effective Preexercise and Recovery Strategy? A Literature Review. Current Sports Medicine Reports, 14(3), 200-208.

Pain

Pain is a truly interesting concept. Like emotions, it is purely individual to a person. It can be hard to describe at times and everyone will have a unique experience, even if they have a similar injury. But, why is that? There have been great leaps forward in pain science over the last decade and we are beginning to understand its mechanisms more than ever. We now know that pain is signal that is designed to alert our bodies to potential tissue damage but there is no direct link to the amount of pain we can experience to the amount of damage that may occur. Imagine a papercut. It is extremely painful but there is only minor damage to your body, but you can also break bones and not experience any significant pain initially. Our bodies are constantly deciphering information to assess if it could harm us and how we each experience pain is controlled by several factors. Our body structures, immune systems, environments and even our emotions contrite to the pain experience. There are even conditions which you can develop where you experience quite a lot of pain from something that shouldn’t normally cause pain. So next time you roll your ankle or feel a “twinge” in your back, just remember that you may not have hurt yourself as bad as you may think. Also, if you have been dealing with an area of pain for a long time, popping pills and resting on the couch can be doing you more harm then good! So, make an appointment with one of our great Physio’s to find how to better manage your pain and get back to doing the things you love.