Physio for Runners

Runners require careful and well structured management when dealing with an injury. It is challenging and requires you to think outside the box a little as a Physio. Identifying an injury in a runner, providing some treatment, maybe some exercises and advising them to rest as it settles isn't going to cut it for several reasons – one of the main ones is runners want to run – and if they're not running it's not only conditioning but mood, health and even sleep that can suffer. More than this, it is unlikely that the problem has been solved. If an injury has resulted from running (and not an unlucky event like rolling your ankle in a pot-hole) then unless the issue with an individual's running – technique, training errors, conditioning etc. – is corrected then a runner will most likely continue to get injured. Having increased my own running the past two years and coming across some issues leading in to a half-marathon or City 2 Surf, not running was an absolute last resort. Training modification and management of the injury allowed me to continue preparing for and complete the events. 

There are many potential sites of injury in runners. Knee injuries account for approximately 50% of all running injuries, with female runners more likely to experience knee problems. Males have higher rates of achilles and calf injuries. Many runners avoid seeking help until the injury progresses to a point where it really affects their running. I always advise runners to let me know early when an issue starts to present as it is much easier to deal with in this early stage. Certain injuries that can develop over periods of time, such a stress fractures, will unfortunately leave you with no other option than to rest while the injury heals. When seeking treatment it is important your therapist understands your running injury and the potential contributors. Is it over-striding?, is your knee dropping in on contact with the ground and why is that happening?, is your training program an issue?, is a previous injury still causing trouble? – the list could go on forever. A thorough discussion between therapist and runner is an important first step so your physio can get to know you, your running, previous injury history and goals.  

Having gained these important insights you should then be taken through a detailed clinical assessment of the injured site and also any area of the body that could be contributing to the injury. This will help formulate a diagnosis and management plan for the injury. However, in many cases this assessment needs to go one step further and look at the runner actually running. It is impossible to understand how a runner runs unless you see them do it. Running is a skill and to improve skills you need to practice them. A runner needs to practice their skill, much like a golfer needs to practice their golf swing and a netballer needs to practice catching, passing and shooting. Unless a runner knows what aspects of their skill they need to be practicing they will not improve. Having seen an injured runner run, the physio can then prescribe cues or drills to help not only settle the injury but make the runner a better runner. 

Treatment will often be multi-factorial for runners. Hands-on techniques, taping, supports and footwear may be implemented to help reduce pain and keep the runner training. It is important while recovering from injury that suitable training volumes are prescribed. Both the runner and Physio need to have a say in this to ensure that both the management of the injury and requirements for any upcoming events are considered. Important aspects of managing running injuries are careful monitoring and reassessment of both the injury and any individual factors you are working on, progressively increasing running loads and allowing adequate periods of recovery. 

My goal as a physio when working with runners is to not only help them recover from the injury with minimal impact on their running but to use the period as an opportunity for them to become a better runner than they were pre-injury. If I can achieve this then not only have we dealt with the current injury, we've reduced the chance of future injury and improved running performance. 

Stuart McKay 
APA Physiotherapist, Owner Total Physiotherapy, working towards first Marathon January 2018 (with two Half-Marathons this year along the way.) 

Pregnancy and Early Parenthood Pains

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My son Caelen is just over 16 months and is the most amazing gift my wife and I could have ever imagined. It has been so rewarding being a part of his development – from pregnancy, the short time he was a newborn (I never realised how short a time your baby is actually a new-born!) and to now, a wildly energetic, curious and cheeky 16 month old boy. While fascinated with his development, my wife and I have also become very familiar with the tired, aching bodies that come with having a baby. As a Physio it has been an invaluable learning experience seeing first hand what happens to a woman's body during and after pregnancy and the demands on your body of caring for a baby.  

There are two big changes to a woman's body during pregnancy that can have profound effects on how their body feels. The first is an increase in the hormone Relaxin – this causes the ligaments supporting the joints in the body to relax, allowing the baby to pass through the pelvis during birth. It's important to note that it is not just the ligaments in the pelvis that relax, it's all ligaments in the body. There are ligaments supporting every joint, this includes the spine, shoulders, elbows, wrist, knees and ankles. As a result these joints are more mobile and will be affected differently by the loads placed on them.  

The other change is a baby growing in your belly, gradually getting bigger and heavier as pregnancy progresses. A growing belly changes your centre of gravity, the curvature of the spine changes to cater for this as does the parts of your body that are getting loaded. In a sport setting, an athlete is more likely to get injured when there is a change to the loads they are exposing their body to. It is no wonder that women experience back, hip and other joint pains during pregnancy with the way their loads are changing. The good news is that although you are sore, generally no significant long-term injury results. However, if you are concerned by the pain and worried you may have a more serious injury discuss this with your GP, mid-wife or obstetrician.  

How should you manage this pain – or is it just something you have to put up with? Not every woman will experience discomfort at the same levels or at the same locations. It is possible to attain some relief and try to limit the amount of pain experienced. From listening to mums and mums-to-be and my experiences as a Physio there is a lot of variability in what works and how much relief each individual receives. Again, your GP, mid-wife or obstetrician can provide you some advice on what might work for you. My tips for managing and reducing pain during pregnancy are: 

• Keep muscles supporting your joints strong to counter the loss of stability provided by your ligaments. Important areas are the core and gluteal musculature, and muscles supporting the shoulders, knees and ankles. You may choose to continue gym training during pregnancy (at the appropriate levels), perform Pilates classes or a Physio can provide you with exercises you can perform at home or in a gym-setting.  

• Massage and gentle soft-tissue release can help reduce pain and help manage the consequences of the altered loading that has occurred. It is to be expected that certain muscles become over-loaded and tight as the way your body carries load changes. I try to identify and target these areas when treating pregnant women and often there is an immediate improvement.  

• As joints are relaxing it is unlikely that joint mobilisation is required or would be beneficial. Occassionally I have used mobilisations when I have thought a particular joint may be a little more overloaded than others. Even then it would only require a small amount of mobilisation and would be most likely used for the upper back or neck regions. Considering what is happening to the body strengthening and massage makes more sense to me. 

• Have some self-management tools available – the ones I believe to be most useful during pregnancy are hot and cold packs, massage balls, foam rollers and natural pain relieving creams. And treat yourself to some relaxation time - find how Total Physiotherapy and Yummy Mummy Day Spa can help with this at the end of the article! 

Stuart with Caelen - demonstrating some pretty poor holding posture!

Following the arrival of your new baby there is a flood of feel-good hormones, your body gradually returns to normal and you have this amazing little person in your life. It is not long until you have forgotten the pains of pregnancy. However, as my wife and I are still discovering, a young one puts a whole lot of new strains on your body. From spending regular periods feeding (and many babies prefer to feed from one side as we discovered), continuously holding/carrying/lifting your child, bending over your child as they get to sleep and long periods pushing a pram (not an exhaustive list) your body is still copping it! Shoulder, wrist, lower back or neck pains are the most common I see as a Physio and all of which both my wife and I have experienced over the past 16 months. 

My advice, and I say this knowing that it is impossible to diligently follow this while dealing with the demands and time constraints of having a baby, is: 

• Don't let soreness build up for too long - If you can get on to things earlier I find it is easier to settle down and the pain does not become as debilitating.

• Resume some of the core and gluteal strengthening exercises from pregnancy once your doctor says it is safe for you to do so. 

• Try to share the load between both sides of your body when carrying and feeding as much as possible. Favouring a side of your body is one of the most common reasons for shoulder, neck and upper back pain in new parents.     

• Gradually resume exercise in a structured way to avoid over-loading your body with an activity it is not used to – keeping the mind what it has just been through during pregnancy. It takes time for your body to adapt to what you are exposing it to so don't try to do too much too soon. If you are unsure of what you should be doing a Physio can help get you on track. 

• Ensure you pram is set-up so you can walk upright and comfortably. Avoid being bent over or slumped when pushing the pram.  

• The same self-management tools above are again very useful – if you can find the time to use them!
  
  I hope you enjoy the experience as much as my wife and I have. Embrace the changes to your body and the amazing new member of your family. Hopefully the tips above can provide you with some relief and if required Physiotherapy can provide some additional relief both during and after pregnancy.   

The above relates to my experiences with normal pregnancy-related pains and conditions. Unusual or severe pains should be discussed with the medical professional managing your pregnancy.  

Stuart McKay 
APA Physiotherapist, Owner Total Physiotherapy 
Writing this as both a proud dad and Physio 

Total Physiotherapy is a new Physio Clinic located on Clovelly Road Coogee. Thanks to the kindness of Yummy Mummy Pregnancy Day Spa also on Clovelly Road, for the month of February we are able to offer the first ten mums-to-be or new mums with a child under 12 months who come in for Physiotherapy a $50 Gift Voucher to use at Yummy Mummy Day Spa.  

The Philosophy of Total Physiotherapy

It's been a big week for Total Physiotherapy - officially opened on Monday, finally had the phone connected after a 6 week wait (don't ask!) and yesterday we received our final and most important delivery of equipment. It wasn't the treatment beds, the array of braces and supports we stock for each body part and it wasn't the HICAPS terminal so we can receive payments. I admit all of these are important and you wouldn't be able to run much of a Physio practice without these things. The most important equipment was the strengthening and exercise equipment - the bulk of which was delivered and set-up by Life Fitness yesterday. So what is this equipment and why is it so important, surely you can still provide quality Physiotherapy without it, after all we are not a gym. 

Firstly the equipment - Total Physiotherapy has a leg press machine, functional cable trainer, stationary bike, a range of free weights, multiple resistance bands and equipment to improve and re-train balance. Yes it is possible to provide a quality Physio service without this equipment but it is not possible to achieve the results Total Physiotherapy strives for without it. Physiotherapy is a profession where you should expect your therapist to provide Evidence-Based Practice in your management. This means that the treatments your Physio use should be supported by research, clinical studies, literature reviews and their own clinical experiences. Ultrasound, interferential and electrical stimulation are examples of treatments being used less in Physiotherapy as there is no quality evidence to support their effect on recovery from injury. There is growing and very strong evidence for the role of exercise in not only the management of a presenting injury but also improved performance following injury and prevention of further episodes. This includes strength and conditioning, technique correction, load management and improving motor control or the way different parts of the body work together to perform an activity.

Total Physiotherapy is designed to enable you to make the most successful recovery possible from your injury. The combination of a well equipped practice, Stuart's Exercise Physiology background and experience as a Physio mean you not only get the treatment and advice required to make a recovery from your injury but a supportive and comfortable setting to perform your rehab program. All of this with a Physio present rather than hoping you are doing the right thing on your own at home or in the gym. At Total Physiotherapy you will not only recover from your injury, you will make the best recovery possible.

If you would like to see what the practice looks like now it is fully equipped then check out the Gallery.

5 Tips for Resuming Training

It's that time of year where a lot of us decide we are going to ramp up our exercise. We've enjoyed Christmas and New Year, some of us have returned to work and those lucky enough still to be off are probably starting to think about getting back in to some form of routine. Getting back in to training is a great way to do this. After a few weeks you will be looking forward to your training sessions, feeling great about yourself and starting to reap the many rewards for your efforts. The last thing you want at this point is to be struck down by injury. I have been considering this quite a bit myself lately – a few mates and I have decided to pick up the running this year and work towards our first Marathon next January. While it's impossible to completely eliminate the risk of injury it is possible to minimise it - so I'd like to share some of the things we are going to keep in mind as our training picks up. 

1. Plan your training and what you want to achieve from it. This will keep you on track and help you stay motivated. If you have a good plan in place you are less likely to get injured.  

2. Rest is just as important as training. Following a cardio or strength session it takes 24-48 hours for your body to recover and adapt. If you push yourself too hard again before you have adequately recovered you overload your body, increasing the risk of injury and you won't get the improvements you expect. This is particularly important if you are resuming or significantly increasing your exercise. 

3. Lay some foundations. If your goal is to lift a 120kg bench press, jumping straight in and doing lots of heavy bench press isn't the best approach. Same goes for running a marathon, not having the strength to get you through the amount of running you will need to do is a recipe for disaster. It's much easier to spend some time getting this right now rather than trying to overcome an injury 4 weeks out from the Marathon! In our training we've given ourselves a six week period where we are working on core, gluteal and lower body strength and improving our flexibility. We will start with one run a week and add an extra run every two weeks as our strength improves.  

4. Identify and address weaknesses. If you have had a previous injury that you still feel is a weakness, or one side of your body doesn't feel quite right then it is best to try and sort it out early in your training program rather than it becoming a problem later on. It might be that you need to perform additional strengthening for that area or have a management plan in place to stop it coming back to bite you later on.  

5. Variety to combat boredom. Doing the same routine over and over quickly becomes repetitive and we lose interest. It also puts the body under repetitive stresses and this can contribute to injuries. Incorporate strength, cardio and flexibility training in to your routine to make sure your training program is balanced and interesting while keeping your body in peak condition. 

This is just a selection of steps you can take to help prevent injury. Diet, correct equipment and good technique are other things to consider and may be worth discussing at another time. The above 5 tips will be helpful to anyone re-commencing or starting up an exercise routine and help you structure your training program.