Do you have pain deep in your buttock muscle over your sitting bone? Insertional hamstring tendinopathy is a very medical sounding term for a condition that is very often misdiagnosed. The hamstring muscle is the huge group of 3 muscles that run up the back of the leg. They attach around the knee at the lower end and into the sitting bone at the top of the leg. The tendon is what attaches the muscle to the bone. It can sometimes rub on the sitting bone (ischial tuberosity) becoming irritated and sore. The pain is usually around the sitting bone and often refers down the back of the leg. Sitting can be a problem, especially on hard chairs. Walking up hills and stairs is also painful. People will often have to stop running or exercising due to the pain.
The carpal tunnel is a natural tunnel formed at the front of the carpal, or wrist, bones. Several different structures run through the tunnel including the tendons that run from the fingers and hand up the arm to the forearm flexor muscles. Also in the tunnel sits the median nerve.
When this nerve becomes affected in the tunnel, the condition is called carpal tunnel syndrome.
Good posture is always talked about but why is it so important. At the end of the day we are a bunch of bones. To keep those bones aligned into a good position we need muscles. If we align our body well then not only are our bones in the right position but our muscles are working in balance to hold our bones there.
Whiplash is an injury that occurs to the spine, especially the neck, with sudden rapid movement. This is usually after a car accident, but can occur with collisions in sport or with a blow to the head or body.
Dalibor Bendzala is a soft tissue (massage) therapist for a number of elite sporting teams and is based at Physiologix, The Gap. Here he shares some of his experiences working with elite Australia Sports Teams.
One of the key components to injury prevention at Physiologix is Pilates. Pilates was initially developed by German, Joseph Pilates, during the First World War, to rehabilitate injured soldiers. It then became popular with dancers and performers as a way to stretch and strengthen the body, through a gentle but effective workout. Pilates has continued to become increasingly popular, due to its focus on posture and good alignment. Physiotherapists now widely use Pilates as an enjoyable and extremely effective way to prevent, and rehabilitate from injury.
Muscles contract and relax to allow the body to move. You may use them to move the body faster and therefore gain better cardiovascular fitness. You may want to hypertrophy and strengthen them with weights. There are so many ways to train, use and strengthen the muscle system. However muscles also break down. They can develop trigger points which are points within the muscle that are excessively tight. This creates an imbalance through the muscle and can result in pain and discomfort. Remedial massage, trigger point release and dry needling are fantastic ways to release these trigger points, stop the pain and gain healthy muscle tissue. Whole muscles can become tight. This is often due to poor postural positioning when doing an exercise resulting in incorrect use of a muscle and, as a result, a constant feeling of tightness that seems impossible to get rid of. Releasing the muscle using soft tissue massage helps reduce the tight sensation.
Patello-femoral pain syndrome (PFPS) means pain relating to the patella (knee cap) and the femur (thigh bone). The knee cap sits in a small grove in the femur and slides up and down in this grove. If for some reason the patella is not correctly aligned in the grove then pain can result. This is known as patello-femoral mal-tracking.
Summer is upon us and with that thousands of people are taking to the streets and running. One of the main complaints we see with runners is ITB friction syndrome. The iliotibial band is a fibrous band that runs down the outside of the thigh attaching just below the knee. It crosses a bony point called the lateral femoral condyle just to the outside of the knee and here it can rub, causing a frictioning resulting in pain. This rubbing can occur, amongst other things, because of poor biomechanics. It is often related to poor foot control, a rolling in of the hip and knee due to poor strength (usually of the gluteal, or buttock, muscles) and an overuse and tightness in the muscles at the outside of the thigh. So what can you do?
This month we look at knee arthritis. Most people that exercise will at some time experience knee pain. Links have been made between pain that doesn’t settle and the development of osteoarthritis. So if you have any knee pain get it looked at as soon as possible and learn what you need to do for successful rehabilitation. Knee osteoarthritis (OA) is the general wear and tear of the knee joint. The symptoms of OA are pain and stiffness in the knee joint and can be mild, moderate or severe.
There are several predisposing factors that we know can lead to OA:
Lumbar spine pain, or pain in the low back, can be caused by a plethora of things. These may be factors to do with injury in the spine, such as degeneration, disc bulges, and scoliosis. Or they may be due to stresses and strains put on the spine, such as prolonged sitting, excessive lifting or bending, poor posture.
Whatever in going on internally to cause your pain, we can take some simple steps to help protect our back. All the ideas below must be pain free – any problems then get in touch and our physios will help adjust things precisely for your injury.
The rotator cuff are a group of four small muscles that wrap around the shoulder joint, ensuring that the ball of the arm bone, the humerus, stays central in the joint, the glenoid. The shoulder joint has to move through a huge range of movement to allow us to place our hand wherever we need to. The joint relies on these rotator cuff muscles to keep the ball in the shoulder socket while we do these movements.