Contact Us

Phone:

(03) 9885 8456

 

Mobile:

0407 118 477

 

Fax:

+61 3 9758 2096

 

Email:

info@backontracksportsphysiotherapy.com.au

 

Location:

36 High St,

Glen Iris VIC 3146

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Acute Sports Injury Treatment

Sports injuries heal best when treatment has begun as soon as practical following the injury. The player must immediately STOP playing and avoid any movement which produces the pain. In acute phase and sudden onset of pain the PRICE protocol should commence immediately to facilitate the healing process:

  • Protection: Supportive sports tape, cushioning, crutches
  • Rest: Rest from aggravating movements to reduce further tissue damage, bleeding and inflammation.
  • Ice: Crushed ice wrapped in a wet towel (or plastic bag) and applied to the injury for 15-20 min on 2 hours off for first 48 hours after the injury. Do not place ice pack directly to the skin. Please take extra care for children, elderly and people with high sensitivity to cold.
  • Compression: Arms and Legs may be firmly wrapped (Not too tight) to control swelling but not during sleep.
  • Elevation: Arms and Legs may be elevated 45 degrees to drain swelling.

 

Follow NO HARMS protocol for first 72 hours:

  • NO Heat
  • NO Alcohol
  • NO Running, early return to sports or painful activities
  • NO Massage
  • NO Stretching

Always consult with your physio or GP first.

Medications

Pain killers may be needed initially and Anti-inflammatories (Non-Stroid Anti-inflammatory Drugs) after 48 hours when inflammatory process settled but Not to be used if torn a muscle.

If you are unsure consult with Hamid to get the best advise.

Suggested benefits of compression garments

 

 

Based on current research findings, listed below are potential areas where a competitive advantage may be gained through the use of compression garments:

  • enhancing blood circulation to peripheral limbs
  • reducing blood lactate concentration during maximal exercise bouts
  • enhancing warm-up via increases in skin temperature
  • increasing vertical jump height
  • improving repetitive jump power
  • reducing muscle oscillation upon ground contact
  • increasing torque generated about joints, improving performance and reducing the risk of injury, for example, assisting the eccentric action of the hamstring at the end of the swing phase in running
  • enhancing recovery following strenuous exercise by aiding in the removal of blood lactate and improving subsequent exercise performance
  • reducing the effects of delayed onset muscle soreness in the days following strenuous exercise
  • increasing feelings of positive leg sensations both during and following strenuous exercise.

In conclusion, according to the literature, compression garments may offer several ergogenic benefits for athletes across a multitude of sporting backgrounds. In particular, some studies have reported that compression garments can improve muscular power, strength, enhance recovery following intense exercise and improve proprioception. However, caution should be taken when choosing the correct compression garment for your sport and ensuring the garment provides enough pressure to promote venous return.

 

Reference here

 

Advice and education regarding do's and do not 's

Please ask Hamid for the best individual advise.

Sports Physiotherapy Advanced Manual Therapy

  • Joint mobilisation and re-alignment
  • Neurodynamic mobilisation download a brochure
  • Active Release Technique for Muscles and Fascia
  • Spinal Manipulation and mobilisation

Soft tissue therapy

  • Neurodynamic mobilisation, download a brochure
  • Soft Tissue Massage
  • Dry Needling for pain relief and tight muscle fiber band, download a
  • Strapping of sports and Kinesio tape

Progressive Physiotherapy Management Plan of Return to Sport

  • Musculoskeletal Screening (MSK) to identify imbalances and deficiencies
  • Postural correction (e.g. scoliosis and Kyphosis)
  • Exercise prescription and re-conditioning program for all levels and ages
  • Gait re-education and Running Analysis
  • Education on Training Regime, Tournaments planing and lifestyle modifications
  • Electrotherapy
  • Exercises prescription to regain endurance, strength, explosive power, agility, balance and coordination of functional movements
  • Establish an optimal core stability of hip, Lumbo-Pelvis, trunk and shoulder girdle

Correction of Biomechanical Abnormalities

Biomechanical assessments of techniques that is sports specific and correction of maladaptations in order to enhance the performance and minimise the risks of injuries.

Clinical and Mat Pilates

 

Pilates is a core conditioning exercises that focuses on the deep postural muscles of the hip, abdomen, lumbo-pelvis, trunk, spine and shoulder girdle to optimise body stability and posture. Pilates also connects mind and body together following eight sound principles:
Concentration, Breathing, Centering, Precision, Isolation, Routine, Control, Flowing movement.

 

Provision of Orthotics, Braces and Footwear

 

Management may require the use of a sling, crutches or a walking stick to reduce the load on the tissues. 

 

As the injury begins healing the Sports Physiotherapist will advise a graduated return to exercise without an increase in symptoms. Depending on which tissues are injured there will be stretches, strengthening and mobility exercises to return full function and reduce the chance of the injury recurring.

 

In the event of a severe injury where sports physio is not appropriate, the patient will be referred directly to a Doctor and on to the appropriate specialist for further investigation and treatment. In the event surgery is required, physiotherapy rehabilitation program will be arranged pre- and post- operation.

Psychological considerations in recovery

Under-recovery or poor recovery can contribute to stress, staleness and burnout.  Athletes must be well versed in a variety of recovery techniques and be diligent about applying them. Recovery strategies include regeneration (physical repair), physiological and behavioural strategies (for example, icing, relaxing, etc.), and some coping responses (for example, debriefing). Increased physical, mental and/or emotional demands and stressors on the athlete require greater recovery.  Athletes' training programs may need to be adjusted to allow for a greater emphasis on recovery during periods of increased training or personal stress.  The psychological gains from good recovery practices include increased motivation, a sense of well-being and the reduction of training and/or life stress.

 

More psychological benefits are listed under the various recovery strategies below. While these strategies are by no means exhaustive, they offer a range of options that are frequently used by athletes in enhancing their recovery.

 

Cool Down

Most athletes understand the benefit of an appropriate warm-up before training and competition, yet many fail to recognise the importance of a cool-down. Gradually slowing down the intensity of exercise for 5-15 minutes at the end of a session, followed by static stretching for 5-10 minutes after the cool-down, will help to remove waste products from muscles and reduce post-exercise muscle soreness, while helping the body to return to the resting state gradually.  The cool-down period also allows time to think about the training/event and begin the debriefing process.

 

Hydration

Proper hydration - during preparation, competition and training - will improve athletic performance, reduce the potential for thermal injury and speed the rate of recovery. Studies have demonstrated that athletes typically replace only about 50 per cent of their sweat loss, and thus often undertake subsequent training sessions in a dehydrated state.

 

Individual 'hydration profiles' can highlight athletes who are at risk of dehydration due to poor fluid consumption and/or high sweat rates:

  • weigh athlete in minimal clothing before and after session
  • loss of 1kg  = 1litre fluid loss = fluid deficit for session
  • 1500ml of fluid should be drunk for every 1kg of lost body weight over subsequent 2-4 hours to restore fluid balance.

 

Contrast therapy

Contrast therapies (hot spa or shower/cold plunge pool or shower) exposes the body to alternating hot and cold-water environments, enhancing recovery by increasing blood flow through alternating vasoconstriction and vasodilation. This improves waste removal and nutrient delivery. Contrast therapy often results in the athlete feeling refreshed and alert after a hard session, which also helps them to prepare for subsequent sessions. 

 

The recommended protocol for recovery contrast therapy is 60s hot/60s cold in a row:

  • Hot 6-8 x 60 seconds spa/hot shower (approximately 38-40 degree C, as talorated)
  • Cold: 6-8 x 60 seconds plunge pool/cold shower (approximately 10-15 degree C) as talorated
  • Whole body excluding head should be exposed to cold
  • In few studie, the recovery about 15 minutes has shown to improve performance by minimising fatigue.
  • Cold water immersion stimulate the brain to produce more serotonin and noradernaline (great for mood, motivation, sleep and movements)

Athletes should avoid contrast therapy if they have illnesses, open wounds, acute injuries, or serious bruising (Halson et al. 2004) or consult with your GP first.

 

Pool therapy

Pool sessions can be used for active recovery techniques such as range of motion exercises and lap swimming, and passive recovery techniques such as stretching.  Sessions are best conducted in a warm pool (approximately 28?C) (Calder 2000)

 

Soft tissue mobilisation (Massage)

 

Massage after hard sessions/games can help to facilitate recovery by minimising the effects of fatigue, reducing muscle tension, and lowering stress levels. It increases blood circulation in localised areas and the mechanical warming and stretching of soft tissues provides temporary flexibility gains (Calder 2000).  Massage also enhances relaxation and promotes a sense of well being within the athlete.

 

Nutrition

Exercise depletes the body's stored form of CHO (glycogen) in the liver, muscles and other energy reserves (that is, lean body mass and fat).  Eating a high-carbohydrate/ moderate-protein snack within 30 minutes after exercise helps to replenish muscle glycogen. It also has protective benefits for the immune system, as well as promoting rapid synthesis of protein for muscle repair (Burke 2001).

 

Athletes should eat immediately (or within 20 minutes) after exercise. Moderate to high glycemic index (GI) foods are the best choice (for example, fruit, fruit juice, muesli, breakfast bars or bread). A snack containing 15-50g of CHO should be sufficient until the next meal.  For competitions involving continuous aerobic activity for more than two or three hours (for example, cycling, triathlon, marathon or cross-country skiing), athletes should consume 50-100g CHO (1g CHO/kg BM) immediately afterwards and then repeat the same amount after two hours or until normal meal patterns are resumed. A moderate amount of protein (10-20g) should be included in the after-exercise snack (Burke and Deakin 2000).

Self-monitoring

Using a 'daily measures' training diary is another way to monitor the recovery process. Daily recordings encourage athletes to monitor and recognise their body's physiological and psychological responses to training, competition and life in general. Athletes should record resting heart rate, hours of sleep, energy levels, training quality and effort and general/overall feelings. These should be reviewed regularly to check adaptation to training.

 

Sleep hygiene

Quality and quantity of sleep affect an athlete's ability to cope with, and recover from, hard training sessions.  Sleep provides regeneration and restoration of the body's systems to allow adaptation to training. Please ask Hamid for the best advice/brochure.

Relaxation

Using relaxation techniques can enhance an athlete's physiological recovery from competition. Athletes should be well-practised in progressive muscle relaxation (focusing on each muscle group one at a time and progressively relaxing the body, usually from toes to head), visualisation, meditation, and various breathing techniques.

 

Debriefing

Debriefing after a competition or training can be very helpful in dealing with the emotional and mental demands of competition.  Athletes should mentally review the session, including how they felt and what they learned.  This can be done with the aid of the sport psychologist or coach, but the athletes can also debrief themselves by analysing their performance and deciding what to focus on in their next session (Halson et al. 2004).

 

Other psychological techniques that may aid recovery

  • Athletes should have a good awareness of their short and long-term goals.  This helps them to stay motivated and to adhere to training and recovery protocols.
  • All aspects of their lives should be nurtured, not just sport. Having good life balance allows athletes to devote their energies to training and recovery.

Adherence to appropriate recovery techniques will assist athletes to feel rested and refreshed after training or competition.  These positive feelings enhance their psychological recovery and well-being, and help ensure they stay motivated to continue training and competing to the best of their ability.

 

Remember: preparation for next training session or competition starts at the end of the previous session - recovery is a vital ingredient in your athletes' next performance.

 

Timetable for recovery

Before training/competition

Eat and drink pre-event meal that has been practised and works for you.

Keep well hydrated.

Monitor pre-session weight in minimal clothing.

Make sure you warm up properly, including dynamic stretches.

 

First 5-10 minutes afterwards

Cool down properly with light aerobic exercise.

Eat post-event snack with high GI, CHO and protein.

Use set static stretching routine.

Check post-session weight in minimal clothing and after towel drying.

Work out fluid deficit (1500ml for each 1kg lost) and drink!

 

10-20 minutes afterwards

Continue to hydrate.

Contrast therapy.

Self-massage.

 

Within two hours afterwards

Eat more food.

Continue to hydrate.

 

That evening

Have a hot shower.

Continue to hydrate.

Relaxation techniques.

 

Next day

Check urine colour ? 'well-hydrated' means urine should be clear/pale.

Eat healthy foods, choosing plenty of CHO-rich food.

Pool recovery session.

Debrief ? with yourself, your coach or sport psychologist.

 

Link

Get relief from arthritis with these simple and effective natural remedies

Arthritis is a painful and degenerative disease that is categorised by inflammation in the joints that causes stiffness and pain. It affects up to 80% of people in the population with the 2 main types being osteoarthritis and rheumatoid arthritis.


Osteoarthritis occurs as a result of cartilage wearing away in between the bones creating a bone on bone effect.

Rheumatoid arthritis is caused by an autoimmune disorder that creates inflammation in the synovial membrane (soft tissue that protects the joints), which can lead to bone loss. There are a number of natural remedies available to manage and ease the pain caused by arthritis. Ensure you consult with your doctor before trying any of our arthritic pain tips below.

Ginger
Studies have shown that ginger contains special enzymes making it a natural anti-inflammatory that can help with relieving arthritis pain, especially when paired with turmeric. It can be added to cooking or placed in a drink such as tea or juice.




Turmeric
Turmeric contains curcumin, which has natural anti-inflammatory properties and is a powerful antioxidant. It is extremely helpful to deal with the pain of rheumatoid arthritis as regular consumption can reduce inflammation. If anything, it will make your dishes extra tasty!




Epsom Salts

Some inflammatory diseases such as arthritis can be caused by an imbalance in pH levels in the body. This is generally due to high acidity levels. Epsom salts are a great source of magnesium, which assists with regulating pH levels.

Epsom salts can be ingested by mixing it with equal amounts of fresh lemon juice in a glass of warm water. Or place two cups of Epsom salts in a bowl or bath and soak in it to reduce muscle pain.

 

Magnesium
Magnesium helps to relax muscles and nerve endings, which in turn relieves stiffness and pain in the joints caused by arthritis. It also works to create stronger bones.

 

  • Supplements work effectively when paired with a healthy diet. Foods such as dark leafy greens (spinach), nuts and legumes contain high amounts of magnesium.
  • Cherries are also a great source of magnesium and potassium, which can assist in reducing inflammation caused by arthritis. The magnesium is a natural pain killer whilst potassium acts as an anti-inflammatory to reduce inflammation.




Fish Oil
Fish Oil contains omega-3 fatty acids, which is a natural anti-inflammatory that can assist in reducing pain and is an essential ingredient for health.

  • Fish Oil supplements can be taken in the morning on an empty stomach to ease stiff muscles and joint pain
  • Eating fish three times a week can also boost omega-3 consumption. Salmon, mackerel, sardines, trout, herring and anchovies are great sources of this essential fatty acid.

    Extra Virgin Olive Oil
    Olive oil contains a natural compound known as oleocanthal, which can help prevent inflammation caused by arthritis. This compound is just as effective as aspirin or ibuprofen in reducing inflammatory pathways.

    Extra Virgin Olive oil is recommended as the best to use in cooking as it has the highest smoke point which means it burns away less of the compound when heated compared to regular olive oil. However, adding unheated olive oil to salad dressings will altogether avoid oleocanthal depletion.

    It can also be applied and rubbed directly over the joints as a lubricant to loosen the joints and ease arthritis pain.





    Exercise
    Physical activity and exercise is essential for those that suffer from arthritis as the regular movement helps to maintain and increase flexibility in the joints.

    Low impact exercises such as water aerobics, swimming, cycling, gardening, yoga, Pilates, Tai Chi and walking. Even simply walking around the house, will help to loosen up the joints.

 

Theraband resistance bands are also a great rehabilitation tool for arthritis sufferers that can be used in the comfort of your own home. The resistance therapy helps to increase strength and muscle tone as well as range of motion in the joints. Whatever activity you decide to do, choose something that will build muscles around your joints not damage them.



Dry Needling (DN)
There is  scientific proof, researchers have found some evidence that DN can be effective in reducing pain perception caused. If you decide to try this treatment method, ensure you find an experienced physiotherapist.

Acupuncture may relieve arthritis pain


Massage
Regular massage on joints that have arthritis can help reduce the pain and stiffness as well as improving range of motion. You can work with a qualified therapist to do self-massage or schedule regular appointments.

Consult with your doctor in order to find an experienced massage therapist qualified to work on people who suffer from arthritis.


Massage reduces stiffness in joints


Heat & Cold Therapy
Hot and cold treatment therapy can be very beneficial in easing arthritis pain. In the mornings try to take a long warm shower or bath in order to ease the stiffness in your joints. A heat pack or electric blanket can be used at night to loosen up the joints, especially as it can get cold during the night and you are not moving around as much compared to during the day. Cold treatments are useful in relieving joint pain from inflammation. Apply an ice pack or frozen vegetables wrapped in a towel to the painful joint to relieve pain in that area.

Hot and cold packs for arthritis

Thermoskin of can also be worn to assist with arthritic pain. The thermal supports have been clinically proven to increase skin and muscle temperature and blood flow to assist in pain relief, reducing inflammation and facilitate recovery.

Thermoskin Arthritic Gloves are highly popular with people with Arthritis in the hands, thanks to Thermoskin?s exclusive Trioxon technology designed to increase blood flow and mobility, textured outer pattern for increased grip and fingerless design so not to restrict touch and sensitivity.

 

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