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Should I Stretch?

Every person will tell you that stretching is good for you. But are they stretching the truth?

It has been thought that stretching helps you to keep your muscles flexible and joints moving well. But how effective is stretching by itself? The literature suggests that benefits may last up to a week with some improvements in pain and joint mobility. Most of the literature, however, concludes that there are no significant improvements much longer than that. 1 What this means is that if you want the benefit to keep going then you need to keep going with the stretching!

Will it stop me getting injured?

Evidence suggests that stretching before activity does not reduce injury. 2

However, there is some good news! Evidence does suggest that dynamic stretches can cause improvements in performance, particularly in activities requiring power and strength. 3 However, there is no proof that dynamic stretches are better in the ‘recreational athlete.’ 4 Maybe don’t jump into the full blown versions that you see people on TV doing…

So should I stretch? Yes! It provides short term benefits regarding pain and joint mobility, and it also can help you improve your performance!

Here at HPP, we can go one step further and provide motor control and strengthening exercises to try and get you moving your best! So if you need any advice on how to stretch well, come over to our joint!

 

Jonty Durrheim

Reference
1. Harvey LA, Katalinic OM, Herbert RD, Moseley AM, Lannin NA, Schurr K. (2017). Is stretch
effective for treating and preventing joint deformities? Cochrane Database of Systematic
Reviews.
2. Witvrouw E, Mahieu N, Danneels L, McNair P. (2004). Stretching and injury prevention: an
obscure relationship. Sports Med. 34(7):443-9.
3. Werstein KM & Lund RJ. (2012). The effects of two stretching protocols on the reactive
strength index in female soccer and rugby players. Journal of Strength and Conditioning
Research. 26(6): 1564-1567.
4. Curry BS, Chengkalath D, Crouch GJ, Romance M & Manns PJ. (2009). Acute effects of
dynamic stretching, static stretching, and light aerobic activity on muscular performance in
women. Journal of Strength and Conditioning Research. 23(6): 1811-1819.

HPP Injury Management Principles

Don’t you hate it when you have had an injury, it feels like it’s better and then suddenly it’s back again? It throws your life all out of whack, AGAIN. You can feel like you’re on a terrible roller coaster that never ends.

Black and White Roller Coaster

At HPP we work hard to avoid the model that has people coming back over and over again for the same thing. Our aim is to assist in the recovery from injury in the most efficient way possible AND prevent the injury recurring.

We call this model RESET, REINFORCE, RELOAD.

Let’s look at an example. Say you strain that proverbial hamstring…  

RESET:

We need to reduce your pain and swelling but also keep you moving to promote healing for your injury. We do this by things like ice, compression, elevation and optimal loading. Good acute management sets us up on the path to success. Physiotherapy can include early movement exercises or soft tissue treatments.

REINFORCE:

Once your pain is down and you’re moving more easily we don’t want to lose that improvement. We need to reinforce this change to keep you going up and up. This may include providing you with stretches or strength exercises. It could also mean posture changes or exercises that work on optimising how you move.

RELOAD:

Your muscle strain might be healed now but that might not stop it happening again!

It’s important to go through a program with controlled reloading of the movement or structure to gradually increase what it can handle. We will individualise your program to keep you living your life to the full. If it’s sport, work or chasing the kids, we want you out there doing it!

If you want to get off the roller coaster, try giving us a call.

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.