Blog

Do you have a pain in the neck?

Do you or someone you know suffer from neck pain? You likely will, with over 30% people suffering from neck pain each year. Even if pain settles down, it turns up again in 50% of people! (1)

So what could be the solution?

Neck pain giraffing you crazy?

If your neck is either stiff or sore, physiotherapists may provide you with some tips to make a change! Your physiotherapist will discuss treatment options with you like heat application, correct stretching techniques and strengthening exercises. Simple strengthening and endurance exercises for your neck, upper back and shoulders can be beneficial in both reducing pain and improving function. (2)

Physiotherapists can also provide relief with massage and soft tissue techniques specific for you and your pain. Here at HPP we go one step further and consider the cause of your neck pain and discuss strategies to prevent your neck pain from coming back again!

 

Why put up with that pain in the neck any longer? Make a booking with our team today.

 

  1. Cohen SP. Epidemiology, diagnosis, and treatment of neck pain. Mayo Clin Proc. 2015; 90(2):284-99.
  2. Gross A, Kay TM, Paquin J, Blanchette S, Lalonde P, Christie T, Dupont G, Graham N, Burnie SJ, Gelley G, Goldsmith CH, Forget M, Hoving JL, Brønfort G, Santaguida PL. Exercise for neck pain. Cochrane Database of Systematic Reviews. 2015.

Jonty Durrheim

Help, I’ve rolled my ankle

Yesterday was the first day of autumn which means that Australian winter sports are slowly gearing up.

Soccer, Netball, and Footy Trials are well underway which means we are starting to see one of the most common injuries walking, rather hobbling, into the clinic. Some of the ankles we see look like this…

Lateral (Outside) ankle injuries are one of the leading causes of time off sport in the winter. They are also one of the injuries that can be avoided or prevented with a few simple steps.

WHAT GETS INJURED

Your ankle joint (Talocrural Joint) is made up of 3 bones. They are the Tibia and Fibula, which also make up the shin, and the talus.

This joint us supported by 3 distinct ligaments on the outside (lateral) and a fan-shaped ligament on the inside (medial). The outside ligaments are the most common ligaments to get injured in most sports.

These injuries occur when an athlete has jumped up and lands on another athletes foot, or steps into an uneven patch of the playing surface.

Along with the ligaments on the outside of the ankle there is a group of muscles called the Peroneals.

The Peroneal muscle group has the main function of pulling the foot toward the outside of the body making the feet look like ducks’ feet. When these muscles are injured there can be a significant amount of bruising and difficulty moving the foot outward (Pronation).

 

WHAT HAPPENS IF YOU DO ROLL YOUR ANKLE??

  1. Don’t Panic and apply the R.I.C.E.R. principle
  2. Make an appointment with one of our Physiotherapists, the Physio will assess the severity of the sprain and whether an XRAY might be beneficial and discuss treatment with you
  3. Early Immobilization in a CAM Boot is helpful in a higher-grade sprain
  4. Range of Motion Exercises to promote a reduction of swelling, and decreased pain
  5. Proprioception Exercises to assist in the full recovery of athletic performance

 

HOW LONG ARE YOU OUT?

A very generic answer is 4-8 weeks. The quicker recovery will occur when there are less tissues that need to heal. The greater the extent of injury the longer you will take to recover. The good news is, this injury is common and with the correct treatment and time off most athletes will return to full participation in their sports with no ongoing problems

 

YOU CAN PREVENT ANKLE SPRAINS!!!

The best way to avoid this injury is train your balance. You can do this by completing exercises that challenge the proprioception (the body’s ability to know where it is in space).

Standing on a folded towel with your eyes closed

Standing on one leg tossing a ball to yourself

Some Yoga Poses

 

Give us a call if you have injured your ankle on the weekend during a game, or during the week at training and we will be happy to help you out.

Call us if you want to be shown a few more exercises that you can do to prevent this injury

Rehab is hard.

Rehab is hard.

Rehab is painful and frustrating and exhausting.

We’ve been there, the days where it’s a struggle to get out of bed. The difficult session after a long day of work. The wondering if you’ll ever get to your goals. The down days, where to be honest, you just feel a bit alone.

But we’ve also seen the wins. Running a kilometre again for the first time. Stepping back onto the field for a match. Getting through a day without thinking about your knee/back/shoulder etc. Lifting your grandchild.

That’s why not only have we been there, but we’re here. For you. We want to see you get to experience those wins again. We want to partner with you to see you achieve your goals.

In work, sport, life and play.

Rehab IS hard.
Rehab is worth it.