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Tag Archive for: physiotherapist shepparton

shepp physio back pain pregnant

Pelvic Pain in Pregnancy

December 1, 2022/0 Comments/in Health, Physio Shepparton/by Sophie

Pregnancy related pelvic girdle pain is the most common musculoskeletal complaint in pregnancy and nearly half of all pregnant women will experience it at some point 😓(Ceprnja et al., 2021).

Most commonly this affects the pubic symphysis joint at the front (over your pubic bone) and the sacroiliac joints at the back of the pelvis (below the dimples in your low back). This can often be quite debilitating and make simple tasks like taking the stairs or picking up your toddler quite difficult.

shepp physio back pain pregnant🌟 Treatment can include:
* Soft tissue massage/myofascial release
* Taping
* Support garments (belts and leggings)

* Education
* Postural correction
* Footwear
* And of course, EXERCISE 💪🏼

👉🏼One of the most effective ways to manage pelvic gridle pain is via the appropriate exercise. This can be done via a home exercise program or through our Clinical Exercise classes, which is the perfect way to compliment your physiotherapy management.

PHYSIO SHEPP WOMENS HEALTH

 

All of our Shepparton physios are equipped to assist you and our new physiotherapist Jacinta specialises in Women’s Health and can help you manage your pregnancy aches and pains or tailor a home exercise program suitable to you 👏🏼

If you’re pregnant and experiencing pelvic girdle pain book an appointment online via our website gvsportscare.com.au or 📞 58977044

 

#gvsportscare #shepparton #health #fitness #physio #podiatry #clinicalpilates #exercise #pelvichealth #pregnancypain #pregnancy #pelvicpain #womenshealth

Reference:
Ceprnja D, Chipchase L, Fahey P, Liamputtong P, Gupta A. Prevalence and Factors Associated with Pelvic Girdle Pain During Pregnancy in Australian Women: A Cross-Sectional Study. Spine (Phila Pa 1976). 2021 Jul 15;46(14):944-949. doi: 10.1097/BRS.0000000000003954.

https://gvsportscare.com.au/wp-content/uploads/2022/12/back-pain-pregnancy-shepparton-physio.jpg 1080 1080 Sophie https://gvsportscare.com.au/wp-content/uploads/2020/01/GV-SPORTSCARE_FULL-COLOUR-LOGO-Large.png Sophie2022-12-01 12:19:252022-12-01 12:19:25Pelvic Pain in Pregnancy

What is the pelvic floor and how does it impact my exercise?

October 27, 2022/0 Comments/in Health, Physio Shepparton/by Sophie

First of all, what is the pelvic floor?

You’ve probably heard the term ‘pelvic floor’ thrown around here and there, but what actually is the pelvic floor and why is it important?

The pelvic floor is a group of muscles located in our pelvis that stretch like a sling from the pubic bone at the front of your pelvis to the tailbone at the back of your pelvis, and side to side to each ischial bone (sitting bones).

In the simplest terms, the pelvic floor supports the pelvic organs that sit above it and prevents the pelvic organs from falling through. Above your pelvic floor sits your important organs including the bladder, bowel and the uterus, and the pelvic floor muscles help to control release of urine and faeces from these organs by relaxing and contracting muscles around the openings of these organs (sphincters). The pelvic floor also plays an important role in sexual function in both males and females.

Image source: https://www.continence.org.au/about-continence/continence-health/pelvic-floor

Just like any other muscle in your body, the pelvic floor muscles can become weak. This can happen in both females and males! This means that they are unable to support the pressure coming from your abdomen, or cannot control the flow of urine or faeces out of the bladder or bowel.

Some of the signs of this include bladder leakage with coughing, sneezing, laughing, running, jumping, urgency to use your bladder or bowels, or in females, signs of a prolapse including heaviness or pressure or the feeling as though something is coming out of your vagina.

Who is at risk of pelvic floor issues?

 Some people have a higher risk of developing pelvic floor problems:

  • Women who are pregnant, recently given birth (regardless of the birth type) or who have ever been pregnant
  • Women who are going through menopause or women post-menopause
  • People who have had surgery on the pelvis e.g. women who have had gynaecological surgery, men who have had prostate surgery, or following pelvic radiotherapy
  • People who participate in high-impact exercise e.g. running, jumping sports or high intensity cardio; or heavy lifting e.g. at work or at the gym
  • People who have a chronic cough or sneeze e.g. due to asthma or smoking
  • People who suffer from chronic constipation

So, what can physiotherapists do about it?

If you can relate to any of these symptoms, just remember you are not alone. 1 in 4 people (males and females) will experience bladder leakage, 1 in 4 women will experience a prolapse in their life, and 1 in 10 young women will experience bladder leakage during sport – but just because this is common doesn’t mean it is normal!

Physiotherapists are experts in managing musculoskeletal problems, and the pelvic floor muscles are no exception! The research suggests that exercises for your pelvic floor which are done for a minimum of 12 weeks can significantly reduce symptoms of pelvic floor dysfunction, and if started during pregnancy can prevent pelvic floor issues after pregnancy!

Our Shepparton physiotherapists are trained in delivering these exercise programs which we can design for you to complete at home and can make sure that you are completing the exercises correctly. Alternatively, our Clinical Exercise (formerly Clinical Pilates) classes are also designed to target the pelvic floor muscles if this is an issue for you.

I want to exercise – how can I modify my exercise to take care of my pelvic floor?

 If you are worried about your pelvic floor during your regular exercise routine, here are some tips that you can start with to reduce strain on your pelvic floor:

  • Engage the pelvic floor before performing an exercise, if you’re unsure how seek help from your Shepparton physiotherapist
  • Perform exercises in sitting or lying down, rather than in standing
  • Increase the number of repetitions (10-15) or sets (3-4) but reduce the weight you are lifting
  • Avoid holding your breath while completing an exercise
  • Switch from higher impact to lower impact cardio exercise e.g. walking or swimming rather than running
  • Switch from single leg to double leg exercise e.g. skipping on two feet rather than one

Unsure where to start?

Our Shepparton physiotherapists can assist you to form an exercise regime that is safe for your pelvic floor based on your individual needs. We can also help guide if you need to see a specialist women’s health physiotherapist.

 

Helpful Websites:

Continence Foundation of Australia

Pelvic Floor First, Pelvic Floor Safe Exercises

Go Against The Flow (support for young women with incontinence)

 

–Emily Wiedemann

Physiotherapist Shepparton

GV Sportscare

https://gvsportscare.com.au/wp-content/uploads/2022/06/physio-shepp-sports-scaled.jpg 2560 1920 Sophie https://gvsportscare.com.au/wp-content/uploads/2020/01/GV-SPORTSCARE_FULL-COLOUR-LOGO-Large.png Sophie2022-10-27 10:23:372022-10-27 10:23:37What is the pelvic floor and how does it impact my exercise?
runner injury shepp physio

Running tips and Exercises

September 16, 2022/0 Comments/in Health, Physio Shepparton/by Sophie

Half marathon prep 🏃🏼‍♀️

Our physio Georgie has been prepping to run her first half marathon!

She shared her top tips to avoid running injuries below and you can also jump onto our instagram @gvsportscare to see her favourite running exercises!

runner injury shepp physio

1. Plan your training. Most injuries come on from creeping your km’s up too quickly. What might seem reasonable increases can result in niggling injuries that slow you down.
2. Seek help early. A grumpy big toe, a niggling Achilles and a stiff mid back have all been little bumps in the road. They haven’t stopped her training thanks to some release work and targeted exercises.
3. Get a training buddy. Especially on longer runs for motivation! Georgie is training with her Dad
4. Consider your nutrition! Prepare for long runs in advance.
5. Training in netball seasons is difficult and it’s so important to listen to your body when it needs an extra day recovery

Good luck to our Shepparton physiotherapist Georgie and all of our clients running in the upcoming Melbourne Marathon 👌🏼👏🏼 🏃🏽‍♀️🏃🏼‍♂️

#melbournemarathon #running #runningphysio
#training #runinjuries #gvsportscare #shepparton #health #fitness #physio #podiatry #clinicalpilates #exercise

–Georgie O’Connor

Physiotherapist Shepparton

GV Sportscare

https://gvsportscare.com.au/wp-content/uploads/2022/09/running-injury-shepparton-scaled.jpg 2560 2560 Sophie https://gvsportscare.com.au/wp-content/uploads/2020/01/GV-SPORTSCARE_FULL-COLOUR-LOGO-Large.png Sophie2022-09-16 14:10:412022-10-27 10:25:16Running tips and Exercises

ACL rupture, why bother with prehab?

March 4, 2022/0 Comments/in Physio Shepparton/by Sophie
Why is PREHAB important in ACL injuries? 🤨
You’ve ruptured your ACL, you’ve consulted your surgeon and now you hear that you should do prehab?
Prehab is rehabilitation to prepare for a surgery. Research indicates those who perform 10 sessions of pre operative strengthening over 5 weeks are more likely to return to sport within 2 years of ACL rupture! Return to sport is not a given and there are many factors that can improve your likelihood and decrease your chance of re rupture.
There are many other benefits:
✅Opportunity for your Shepparton physiotherapist to assess your strength of your non injured leg. We use this measurement throughout your rehab post operative as part of your testing before you return to sport. We use testing to reduce chance of rupturing your graft. Taking this measurement before surgery gives us a more accurate measure of your strength BEFORE you decondition due to surgery. This gives us a more accurate measurement to aim for before returning to sport.
✅Reduce swelling before surgery and increase strength to improve your immediate post operative period
✅Improve confidence and walking pattern
✅Discuss goals, timelines and expectations
So while you may want to book the surgery and get going, consider and ask your surgeon about the benefits of prehab. As we get better at planning for major surgeries the outcomes continue to improve. Short term patience and effort can pay off in the long term 🧐
If you’re unsure, speak with one of our Shepparton physiotherapists before your surgery 👍🏼
#aclrupture #prehab #physio #gvsportscare #physio #podiatry #knee #injury #gvhealth #sheppartonphysio #aclreco #aclrecovery

-Sophie Woodhouse

Physiotherapist Shepparton

GV Sportscare

https://gvsportscare.com.au/wp-content/uploads/2022/03/ACL-rupture-shepparton-physio-prehab.png 1080 1080 Sophie https://gvsportscare.com.au/wp-content/uploads/2020/01/GV-SPORTSCARE_FULL-COLOUR-LOGO-Large.png Sophie2022-03-04 15:22:162022-10-27 10:26:56ACL rupture, why bother with prehab?
physiotherapy shepp

Clinical Exercise (formerly Clinical Pilates), what’s so good about it?

February 15, 2021/0 Comments/in Physio Shepparton/by Sophie

What is the difference between Clinical Exercise and Clinical Pilates?

Clinical classes are run by fully trained physiotherapists. Physiotherapists spend 4-6 years studying in depth anatomy and biomechanics in order to learn why and how the body should move. We then use these skills to assess injuries and how best to rehabilitate them.

Pilates has been well studied as a successful mode of rehab in particular for those with neck and back pain, but can be used for most injuries. Our Clinical Exercise classes are capped at a maximum of 6 participants, meaning that each person will be closely supervised in order to prevent poor quality execution of exercises and prevent further injury.

Each participant will perform their own individual program that has been designed by our Shepparton physiotherapists, in order to address areas of weakness or correct poor movement patterns.  The tailored program is progressed once quality of movement has been achieved. It is important to understand that at different stages of your life that your body adapts to increasing load differently and therefore progressions are carefully thought out by your physio.

Physios are also able to account for recent relapses or ‘flare ups’ of injury and alter your program accordingly to prevent further irritation. Physios are also able to manage multiple injuries and find a way to keep you exercising safely. We also have many clients who just like to exercise for general fitness under the supervision of a physiotherapist. For those who fall into more vulnerable groups eg pregnant, returning to exercise post pregnancy, returning to exercise post major surgery or illness, we can also account for changes in your anatomy, physiology and load tolerance to design an appropriate program.

For these reasons group physio classes is one of the only classes that are still funded by private health insurance companies as per the new government regulations.

What is a reformer and why is it so popular?

Joseph Pilates was the inventor of Pilates and one of the machines he developed to practice Pilates is called the Reformer. A Reformer has a carriage which is flat platform and rolls back and forth on a frame. The carriage is attached to one end by springs that provide differing levels of resistance. The reformer also has straps that you can use to push or pull with your arms or legs.

You may have heard that Pilates is a great way to train your core. With the Reformer the carriage which rolls along the frame and the springs that can be changed to provide more or less support which will challenge stability and core strength. The Reformer is designed in such a way that muscle is built but joints do not feel the same type of load that traditional exercise can place in them. Therefore people find that they can challenge their body more in Pilates and build strength easier. Our Shepparton physios can change how much of your body is supported by the Reformer which will change how much support your body will need to provide to perform the exercise.

One of the great advantages of the Reformer is that due to it’s versatility and design you can exercise is many different positions and it is adjustable for individual body types an

To summarise reformers are popular for a few reasons:

-it’s versatility means exercises can be tailored to many different fitness levels

-it’s gentle, many exercises can be performed lying down, sitting or standing. They are generally low impact however still count as ‘weightbearing exercise’ in most instances.

-it can also be really challenging, as your awareness and core strength improves the more challenging exercises you can master.

-there is much research to prove that Clinical Pilates is very beneficial in many musculoskeletal injuries, particularly neck and low back pain.

 

-Sophie Woodhouse

Physiotherapist Shepparton

GV Sportscare

https://gvsportscare.com.au/wp-content/uploads/2021/02/Clinical-Pilates-shepparton-1.jpg 1440 1440 Sophie https://gvsportscare.com.au/wp-content/uploads/2020/01/GV-SPORTSCARE_FULL-COLOUR-LOGO-Large.png Sophie2021-02-15 16:04:272021-07-07 17:23:49Clinical Exercise (formerly Clinical Pilates), what’s so good about it?
shepp physio

Cricket: Youth Pace Bowling Guidelines

September 15, 2020/0 Comments/in Physio Shepparton/by Sophie

Youth Pace Bowling Guidelines 🏏 ☀️

I know we are all keen beans to get back to sport, but for those fast bowlers amongst us, slow down a second 😉

Adolescent fast bowlers are more at risk of lumbar (lower back) stress injuries and how many balls you bowl per week for your AGE is very important! Now more than any other season we have the potential to overdo it given the lack of sport over winter.

As researched by Cricket Australia: ‘the frequency of bowling sessions (more sessions per week and less time between sessions) increases the risk of developing a lumbar stress fracture. This was a more prominent risk factor than the number of balls bowled’

🌟Guidelines for U/11’s through to U/19’s🌟

-Avoid bowling more than 2 days in a row where possible

-Avoid bowling more than 4 days in a week

-Allow one easy week (eg: 50% of target load) every 4-5 weeks

-Schedule a week off bowling after every 10-12 weeks of bowling to allow your body to recover

🏏 For further information on how many overs/match and ball/week fast bowlers in each age group should aim for see:

https://www.community.cricket.com.au/clubs/youth-pace-bowling-guidelines

🏏 For an in depth overview for elite level junior athletes:

 2019 20 Junior Bowling Guidelines Explained

Any questions or any early concerns of back pain in bowlers, should be addressed by your healthcare professional ASAP!

 

#shepparton #cricket #sheppartoncricket #bowling #fastbowler #physioshepparton #loadmanagement #gvsportscare #gv #goulburnvalley

 

Sophie Woodhouse

Physiotherapist Shepparton

GV Sportscare

https://gvsportscare.com.au/wp-content/uploads/2020/09/cricket-injury-physio-shepparton-scaled.jpg 1714 2560 Sophie https://gvsportscare.com.au/wp-content/uploads/2020/01/GV-SPORTSCARE_FULL-COLOUR-LOGO-Large.png Sophie2020-09-15 12:40:262020-09-15 12:50:22Cricket: Youth Pace Bowling Guidelines
shepp podiatry health diet

Low Carb High Fat (LCHF) Library 

August 26, 2020/0 Comments/in Health/by Sophie

As health professionals we have an interest in diet as we believe diet, exercise and sleep to be the most important modifiable factors impacting your health. We first came across the low carbohydrate high fat diet (LCHF) in 2018. We felt an overall improvement in our health, energy levels, weight and sleeping. Since this stage we have gone on to learn more and more about LCHF and how the food industry has lead us astray. 

🥑    🌶️    🥒    🥜    🥓    ☕️    🥗    🧀    🐟

Dr Peter Brukner, the ‘founder of sports medicine’ in Australia, creator of Olympic Park Sports Medicine, left his lucrative role as sports doctor for Cricket Australia and became a full time advocate to reduce Australia’s sugar intake by half. Sophie was lucky enough to watch him evolve through this process, seeing him lecture on the topic 4 times over a number of years. Peter has joined many other top doctors around the world to look at the impact of high carbohydrate (high sugar) diets on obesity, type two diabetes and overall health. The LCHF diet is essentially returning to how we used to eat, before obesity was rampant and is not a diet so much as understanding what is healthy food and what is not. Learning from science, not from what the food industry markets to us. It is about understanding that starch breaks down to sugar and it doesn’t matter if that is found in your white bread or your banana, it still breaks down to sugar.

We are particularly interested in the LCHF diet as it also aligns with a low inflammatory diet and this can have a large impact on musculoskeletal and arthritic conditions. Excessive weight has been proven to negatively impact your joint health and therefore we find it important to talk about your weight and diet as part of your injury management. It also impacts the health of a diabetic and Dr David Unwin, your friendly local GP from the UK has had huge success with reversing type two diabetes via diet alone (ie drug free reversal of type two diabetes). This again links to Tom’s work as a Podiatrist providing skin and nail care for diabetics who are more at risk of ulcers and sensation/circulation complications. We had the pleasure of hearing Dr Unwin speak and he is a gentle and thoughtful Dr that has changed how he practices and truly listens to his patients. We highly recommend his content, particularly his youtube videos if you are a type two diabetic. 

As we are not dieticians or nutritionists we have put together a library of resources to read and learn from. We also have close contacts of people in these industries and can point you in the direction of a helping hand. It’s also important to note that different people have different food tolerances and this will impact what food is right for you. Chose your medium, don’t try to read/listen/watch to them all! 

food gv health

Books

A Fat Lot of Good, Peter Brukner

Good Calories Bad Calories, Gary Taubes 

The Big Fat Surprise, Nina Teicholz

shepp podiatry diabetes education

Websites and links

Low Carb Downunder, this website also has a list of Australian LCHF health professionals.  If you are looking for a particular health professional please feel free to also speak with us.

Sugar by half

Fat lot of good: website links, podcasts

Diet doctor: A low-carb diet for beginners 

Intermittent fasting for beginners

Detailed guide to fasting

podiatry shepp physio

 

Facebook pages to follow

Sugar by half

Dr James Muecke, 2020 Australian of the Year

Diet doctors

MovingDietician

diabetes

Videos

Dr David Unwin: HOPE on the horizon. Type 2 diabetes.

Dr. David Unwin & Dr. Jen Unwin – ‘Behaviour Change ‘In a nutshell’ & Picking our low carb battles’

Dr David Unwin: Explaining low carb in a simple way

Low Carb Down Under

diabetes shepp podiatrist

Podcasts

The Fat Lot of Good website has a great list of podcasts

GP Podcast: Low carb for diabetes: Part 1, Part 2

 

🥑    🌶️    🥒    🥜    🥓    ☕️    🥗    🧀    🐟

 

-Sophie Woodhouse

Physiotherapist Shepparton, GV Sportscare

-Tom Davey

Podiatrist Shepparton, GV Sportscare

 

shepp physio GV Sportscare facebookshepp physio GV sportscare instagramShepp podiatry physio

 

Image sources:

–Sugar by half FB page

–Fat Lot of Good website

–Diet doctor FB page

–Low Carb Down Under website

https://gvsportscare.com.au/wp-content/uploads/2020/08/shepp-physio-gv-health-diet-1.jpg 893 1024 Sophie https://gvsportscare.com.au/wp-content/uploads/2020/01/GV-SPORTSCARE_FULL-COLOUR-LOGO-Large.png Sophie2020-08-26 12:55:122020-08-26 13:01:27Low Carb High Fat (LCHF) Library 
shepp pod bunions

Bunions: non surgical management

July 23, 2020/0 Comments/in Podiatry Shepparton/by Sophie

Our Shepparton podiatrist utilises treatment that is focussed on restoring the natural foot shape and function.

 

bunions gv podiatrist gv health

Tom achieves this via foot/leg strength, movement/mobility and footwear selection.
👞

Everyone needs natural foot shape and function to move pain free. Certain features in most modern shoes prevent the foot from functioning as it should.
👣
Building foot and leg strength, increasing mobility within the foot and avoiding particular shoe features can see a bunion return to normal over time.
⏰
Surgery for bunions is necessary in some cases. However, it is important to know that there are treatments and changes that can be utilised to fix or manage the bunion conservatively.
💉

gv health podiatrist

 

Tom Davey

Podiatrist Shepparton, GV Sportscare

https://gvsportscare.com.au/wp-content/uploads/2020/07/gv-podiatrist-foot-pain.png 1080 1080 Sophie https://gvsportscare.com.au/wp-content/uploads/2020/01/GV-SPORTSCARE_FULL-COLOUR-LOGO-Large.png Sophie2020-07-23 14:31:382020-07-23 14:31:38Bunions: non surgical management
shepparton physio ankle sprain

Top 10 myths about ankle sprains

July 23, 2020/0 Comments/in Physio Shepparton, Podiatry Shepparton/by Sophie

Ankle sprains are one of the most common injuries to occur. Women are at greater risk, as are children and adolescents and those that play indoor or court sports such as basketball or netball. This probably comes as no surprise, what may surprise you is how the management of these injuries has progressed away from the old ‘ice and rest’. At GV Sportscare our Shepparton Podiatrist and Physiotherapists are experts in ankle sprains, having worked on football teams, netball teams and closely with foot and ankle surgeons. Read on to learn about some of the myths behind ankle sprains! 

Myth #1: Crutches are essential to faster recovery

crutches shepp podiatryMost people are surprised to find that their physio or podiatrist is very keen to get them off crutches ASAP. In severe ankle sprains or suspected fractures, crutches are required, however in the mild to moderate ankle sprain crutches will actually slow down your recovery. Crutches reduce the weightbearing through the joint (which is a good thing if there is too much pain and damage). However in a mild to moderate injury it is unnecessary and will cause you to lose movement and strength, which you will need to work harder to regain as part of your rehab. Your Shepparton Physio or Podiatrist are able to assess your injury and guide you as to whether or not crutches are required and work with you to wean you off them!

Myth #2: I need to see a Shepparton GP before seeing a Physio or Podiatrist

Podiatrists and Physios are well trained in assessing and treating ankle sprains and can refer you for any relevant scans such as x-ray and MRI, if required. We have specialist tests we can perform and provide you with taping or ankle supports on the spot, should you need them. We can also begin your rehab process of exercises from your very first session. This is very important as early movement and strength work can fasten your recovery or return to sport. So in summary within one physio or podiatry session we can diagnose or send for scans, tape or fit a brace or crutches (if necessary) and start you on exercises, all with the goal of return to activity or sport ASAP! 

Myth #3: My x-ray is clear so I am unlikely to have sustained a severe injury

X-ray is used to clear fractures. Some fractures are too small to be picked up on x-ray and require a CT or MRI. This can include what we call an OCD (osteochondral defect), where a small piece of bone/cartilage has chipped off and can be sitting somewhere it shouldn’t. These often need to be removed as they can push and wear away on the cartilage where they shouldn’t. 

X-ray is always used when the person is unable to weightbear as a precaution to check for fracture (we are actually required to x-ray if you cannot weightbear). This is even more important in the child or adolescent as they are more likely to fracture. This is because in children the bones aren’t fully fused as in adult bones and therefore the bones are more susceptible to fracture. 

ankle sprain podiatry shepp

X-ray also can’t tell you how severe your ligamentous injury is. Sometimes you can see a syndesmosis injury (when the tibia and fibula have separated due to damage to the ligaments between them) on x-ray. However ligamentous injuries can often take much longer to recover from and have long lasting effects on your ankle stability. 

Myth #4: I need to wait a few days before being seen by a Physio or Podiatrist

physio shepp calf workThe sooner you can be seen by your Podiatrist or Physio the better. When we waste a few days with the wrong management you are slowing down your recovery. Most people think injuries are a time based recovery, ie I have sustained a grade one ankle sprain therefore I will be back to sport in 2 weeks. This is partly true, injuries require healing and that takes time. However from our point of view your return to sport or activity is mostly based on ticking off certain criteria. For example can you raise onto your toes, can you stand on one leg, can you hop, can you run, etc. If you can’t do these things it doesn’t matter if your two weeks has passed, you are still not ready to return to activity. We then base our rehab on what you can and can’t do and aim to progress you on as quickly as possible. 

Myth #5: Icing and anti inflammatories are the best treatment for swelling

Ice

Icing is great to help numb the area and therefore relieve pain. However compression and elevation are far more important to help decrease your inflammation. Swelling in the ankle is particularly hard to get rid of due to gravity, as the fluid has no chance to escape the area. Compression helps to increase the pressure and essentially push the fluid out and elevation allows gravity to assist the swelling to move out of the area. There is actually very limited scientific research to prove that icing has much effect on swelling!

ankle sprain podiatry shepp

Swelling management: you can see the effects of a compression bandage and elevation on the swelling of this ankle.

Anti inflammatories

shepp podiatry anti inflammatoriesIn the first 48-72 hours of your injury it is recommended to avoid anti inflammatories such as ibuprofen (Nurofen) and Voltaren. This is because the inflammation that occurs is your body’s response to injury and it actually brings special healing cells to the area that are beneficial for your recovery. This includes cells that remove debris and other cells that repair tissue.  Therefore this early inflammation is actually a GOOD thing and taking anti inflammatories will be detrimental to this process (FYI this is true of any injury, not just ankle sprains). 

The issue is when inflammation persists and essentially the fluid takes up room within your ankle joints and this can cause pressure and therefore additional pain. This is where the above advice for compression and elevation is key and at some stage after the first few days you may need to begin anti inflammatories. This should always be guided by a health care professional as anti inflammatories can commonly cause stomach lining irritation, which is not something to ignore!

If you need help with pain relief it is recommended to speak with your pharmacist or local Shepparton GP, however most people tolerate paracetamol (Panadol) and this has no known negative effect on your healing. 

Myth #6: High levels of bruising equals more damage

You may have noticed that everyone bruises to a different degree. For example some people just have to scratch their leg firmly and will bruise while others need a decent hit to bruise. This is related to each person’s clotting and other genetic factors. It can also be related to certain medication for example blood thinners and anti inflammatories can increase the amount of bleeding around an area and therefore the amount fo bruising that comes out. Therefore the amount of bruising that is evident in some ankle sprains doesn’t necessarily mean it is more severe than other injuries where there is minimal bruising. We take into account many factors when diagnosing the severity of the injury, bruising is taken into consideration but there is no hard and fast rule here.

bruising ankle shepp physio

A severe ankle sprain: minimal dark bruising, mostly yellow.

podiatry shepp ankle bruising

Myth #7: I should rest on the couch and avoid movement

Although when in pain this is what we feel like doing, there is good evidence that early movement will help you to return to normal quicker. When you have sustained a severe injury or you have a lot of swelling you will require periods where you need to elevate your ankle. However if you are able to walk and weightbear this will be helpful. This is where it is important to visit your local Shepparton podiatrist or physiotherapist so we can help you determine what level of rest is required!

Myth #8: Rehab is not worth it, I have gone back to sport before without it

physio shepparton netball injuriesOne of the biggest risk factors for future ankle sprain is previous ankle sprain. While those with mild ankle sprains will likely manage to get back to sport, the issue we commonly see is that the injury has caused a loss of range of motion, strength, balance or coordination on that side. Therefore you can understand how even though you have returned to sport that these deficiencies can result in subsequent ankle sprains and more time away from the sport that you love! With simple assessment and exercises we can get you on track to work on these deficiencies and therefore reduce your risk of future ankle injury!

Myth #9: Ankle braces are better then taping

Both ankle bracing and taping are thought to be just as effective in preventing ankle sprains and are highly recommended for those who have had an ankle injury and are playing sports such as netball, football, basketball, soccer etc. While some are resistant to taping or bracing, when comparing this to lengthy periods out of action should another ankle sprain occur, we know what we would chose!

ankle brace shepp podiatry

Ankle braces available at GV Sportscare

The advantages to ankle braces is that you aren’t reliant on the person taping your ankle to tape it correctly or risk of tape cuts or allergic responses to tape (which is more common than you think). If you are paying for your own tape, bracing is also a more economical option as once you have bought 4-5 rolls of tape you have paid for your ankle brace. However football and soccer boots are too narrow for ankle braces so taping is often the only option in these sports. If you wear ankle braces and you are buying new shoes we highly recommend taking your ankle braces with you as you often need 0.5-1 size larger to allow for the ankle brace. We would also advise checking with your Physio or Podiatrist before purchasing an ankle brace as many braces don’t have the metal ‘stays’ built in on the sides and this a crucial component of an ankle brace that will actually prevent injury. 

Myth #10: I’ve rolled my ankle more times then I can count, I don’t need to have it assessed

As a netball or footballer you may be one of those people where ~2 sprains/season is a given and you are well versed in your management. We do recommend these are still assessed for a number of reasons:

-recurrent sprains can result in chronic ankle instability, at some stage ankle reconstruction may need to be considered so that you don’t cause irreversible cartilage damage which can lead to osteoarthritis in later life. As we have worked closely with foot and ankle orthopaedic surgeons we can help you decipher when it is time to consider a surgical opinion

-some ankle sprains can result in a ‘high ankle sprain’ which is an injury to the syndesmosis, the joint between to the tibia and fibula. This is a much more serious injury and requires a different management to the average ankle sprain. It can often require surgery to prevent serious ankle instability. Our Shepparton physio and podiatrist can easily screen for this injury with clinical tests 

-refer to myth #8, we are experts in finding your deficiencies post injury and providing you with a rehab plan to address this to reduce your risk of re-injury. 

ankle injury physio

Distal syndesmosis joint = location of high ankle sprain.

 

Sophie Woodhouse

Physiotherapist Shepparton, GV Sportscare

Tom Davey

Podiatrist Shepparton, GV Sportscare

Shepp podiatry physio

shepp physio GV Sportscare facebook

shepp physio GV sportscare instagram

 

 

 

Image references:

X-ray: https://www.imageinterpretation.co.uk/ankle.php

Calf raise: https://www.popsugar.com.au/fitness/Ankle-Exercises-Do-Avoid-Sprains-Injuries-31086537?utm_medium=redirect&utm_campaign=US:AU&utm_source=www.google.com

Syndesmosis: https://www.academyofclinicalmassage.com/syndesmosis-sprains/

Ankle brace: https://www.djoglobal.com/products/donjoy/donjoy-stabilizing-pro-ankle-brace

Ankle sprain prevention: https://www.facebook.com/watch/?v=948001962331923

https://gvsportscare.com.au/wp-content/uploads/2020/05/shepparton-podiatrist-Ankle-sprain-scaled.jpg 1707 2560 Sophie https://gvsportscare.com.au/wp-content/uploads/2020/01/GV-SPORTSCARE_FULL-COLOUR-LOGO-Large.png Sophie2020-07-23 12:07:252025-01-22 12:55:39Top 10 myths about ankle sprains
Man with low back pain

Low back pain, when to get a scan?

May 1, 2020/0 Comments/in Physio Shepparton/by Sophie

Low back pain can be frightening especially when your pain is severe or you are experiencing it for the first time. The pain may feel intense and you may begin to worry there is something sinister going on. This is where your healthcare professionals should be utilised. Our Shepparton physiotherapists are well trained in recognising what is low back pain and what needs further investigation. Around 90-95% of low back pain is benign and usually related to either muscle or ligamentous tissue (Lateef & Patel., 2009).

It can be tempting to rush straight to an x-ray or MRI or another form of scan. However it is often unnecessary. In fact getting an MRI in the first 6 weeks of onset of your low back pain can actually be detrimental to your long term recovery. 

Recommendations for imaging and low back pain:

(From research into this area the following recommendations are made to both the medical and allied health professions)

  • In the first 4 to 6 weeks a lumbar (lower back) MRI should be used only if there are red flags present (which your healthcare professional will screen you for), or if you are aged <18, >65.
  • After 6 weeks lumbar MRI should be used to exclude serious pathology
  • Early imaging for low back pain results in:
    • poorer outcomes
    • poorer perceived prognosis
    • more likely to have surgery
  • Early MRI for non-specific low back pain is associated with
    • higher risk of receiving compensation and not working at 1 year
    • more likely to have early opioid use
    • higher overall medical costs

(Webster et. al., 2010; Webster et. al., 2014)

These are important things to consider as not only is a scan not essential to treat your low back pain it can actually reduce your overall recovery.

If you get a scan, make sure your results are explained properly.

A lumbar MRI needs careful explanation to avoid the danger of false positives. Your physio can explain your scan as often things that are reported on your scan have nothing to do with your pain at all and are found in individuals without pain. Around 57% of those 60 years and older who have no symptoms have an abnormal scan, disc bulge is a common finding (Baker et. al., 2014). In the younger age group of 20-39 year olds we see at least one disc bulge in the lumbar spine for those with no symptoms (Baker et. al, 2014). This highlights the fact that your scan needs to be read by your healthcare professional and explained so that you understand what is actually relevant to you and your pain experience. 

To summarise, low back pain is a common phenomenon and your physiotherapist can assist you to understand the acute management including whether a scan is required or not. In many cases reassurance and education can save time, money and most importantly improve outcomes for the short and long term.

Related links:

Australian Physio Association, choosing wisely.

Imaging for low back pain, American Academy of Family Physicians

References

Baker, A. D. (2014). Abnormal magnetic-resonance scans of the lumbar spine in asymptomatic subjects. A prospective investigation. In Classic Papers in Orthopaedics (pp. 245-247). Springer London.

Lateef, H., & Patel, D. (2009). What is the role of imaging in acute low back pain?. Current reviews in musculoskeletal medicine, 2(2), 69-73.

Webster, B. S., Choi, Y., Bauer, A. Z., Cifuentes, M., & Pransky, G. (2014). The cascade of medical services and associated longitudinal costs due to nonadherent magnetic resonance imaging for low back pain. Spine, 39(17), 1433.

Webster, Barbara S., and Manuel Cifuentes. “Relationship of early magnetic resonance imaging for work-related acute low back pain with disability and medical utilization outcomes.” Journal of occupational and environmental medicine 52, no. 9 (2010): 900-907.

Sophie Woodhouse

Physiotherapist Shepparton, GV Sportscare

https://gvsportscare.com.au/wp-content/uploads/2020/02/LBP-scaled.jpg 1499 2560 Sophie https://gvsportscare.com.au/wp-content/uploads/2020/01/GV-SPORTSCARE_FULL-COLOUR-LOGO-Large.png Sophie2020-05-01 15:22:352020-05-07 12:07:52Low back pain, when to get a scan?
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