A serious problem in your hip joint – like damage to your cartilage. It’s not that common particularly in young people and it is usually painful.
Tight tendons or muscles ‘snapping’ ‘flicking’ and ‘clicking’ over the boney parts of your hip joint. – This is really common and is often painless. The two biggest offenders are your psoas muscle in your groin or your ITB (illiotibial band) on the outside of your hip.
So is it bad?
If you have a serious problem in your hip joint then yes the reparative ‘clicking’ could be bad and causing further damage. If it is caused by ‘tight’ muscles snapping over boney bits ….. while it’s not that bad or necessary painful, it can lead to inflammation, bursitis and other problems at the hip in some people
The people who get “snapping hip syndrome’ the most are often dancers, athletes and people doing a lot of exercise or people that are using their hip flexors a lot in some way.
To know exactly what is going on in your hip and the cause of the ‘snap’ you need your hip properly assessed and diagnosed. Once we have examined your hip then we can work out exactly what is casing it and what to do about it.
In the majority of cases that we see the ‘clicking’ or ‘snapping’ is being caused by tight muscles. Osteopathy takes a global look at your body and movement to see how and why certain muscles have become this way …. Is it a repetitive movement you’re doing? Is it to do with your posture at work or when you are exercising?. Has your psoas become overly tight due to stiffness in your lower back? And so on…
Once we figure out how and why your muscles have become this way be can work out the best way to treat it.
We might release the tension in the muscles and use techniques to improve range of motion in parts of your body that are being affected by the increased tension in these muscles.
We will often prescribe you specific stretches or techniques designed to release tension in the problematic muscles. Foam rollers and massage balls can be very helpful with this
Help you understand and improve your technique or posture with a particular exercise or activity that you are doing
Sometimes no matter what the patient does they will never get rid of it. So long as they have had it investigated and ensure that there is no damage being caused to their joints by the activity that they are doing then they continue to move and ‘clunk’ ‘snap’ and ‘click’ their way through a yoga class. Have you got a snapping hip? Or know someone who does? If you need to be moving better then come see us and we’ll get you moving again! Call one of our clinics for an appointment
We all know movement and exercise helps to keeps us fit and healthy and keep pain and injury at bay. When done correctly simple squats are a great exercise for most people, but if done incorrectly they can have the potential to cause or provoke injury which we have seen many times! For most fit and healthy people squats are a great all-round exercise that can work many major muscle groups including your core muscles and generally benefit a lot of people. You don’t have to be young, super fit or already have strength to do them. They can pretty much be done anywhere without too much fancy equipment. So what are the benefits of doing squats?
Squats can strengthen and tone your legs
Squats use your quadriceps, hamstrings, calf muscles, which helps to tone and strengthen the legs. Moving slowly through the squat can make it a much more intense and effective exercise.
Squats can give you a better butt (and who doesn’t want that!)
Doing squats gives the glutes a good workout, helping to strengthen and tighten your glute muscles.
Squats can give you a total body workout
Doing squats with slowly increasing weights in your hands or above your head can engage the muscles of the upper body giving you a full body workout in one exercise.
Squats can strengthen your Core
When done correctly squats can engage your core muscles. Abdominal and back muscles are needed to keep balance during the movement.
Squats can improve your balance and co-ordination
By strengthening muscles and core muscle activation, you may wobble at first …. but the more you practice the better you’ll get
Squats can increase and maintain bone density
weight bearing exercises are excellent and increasing and maintaing bone density
When done properly squats increases joint flexibility in the ankles, knees, hips and lower back are all being used. Upper
SO what are the tips for doing a perfect squat so i don’t hurt myself?
It’s especially important to maintain good technique doing squats especially when using weights. Always follow the steps below. Ask your Osteopath if squats are something that you may benefit from and ask them to go through the movement with you to make sure you are doing them correctly. Seek their advice on if, when and how much weight to add to doing squats to get the best outcomes for you. Doing squats in-front of a mirror can be especially useful to keep and eye on your technique. Here are the basic tips for good squats.
Stand with your feet hip width apart.
Tighten and engage your abdominal muscles.
Lower your body dropping your bottom and bending your knees as if you were going to sit in a chair. Keep the motion slow and steady.
Stop when your legs are parallel with the ground.
Stay in this position for a few seconds.
Now slowly press back up keeping your feet flat on the floor.
Repeat the exercise for a total of 2 to 3 sets of 8 to 12 reps.
Be sure to rest for 60 to 90 seconds between sets.
Once you’re good at doing squats (with no shaky wobble), you can increase the difficulty and effectiveness of the exercise by doing it with weights. Try holding hand weights in each hand at shoulder level or use a bar across your shoulders, (at the gym you’ll usually see people doing it like this in the ‘smith machine’). You can also just hold one weight (with both hands) or a medicine ball in front of you while you do the squat.
This month we asked trainer Matt from “The Results Room” in Newstead to give us some insight into how to keep up with your fitness goals even if you have an injury. An injury, pains, niggles and other ailments can really derail our focus and commitment to regular exercise and training. It can happen to anyone from high-level athletes to office workers to stay-at-home mums. If this is you, I want you to know that it’s not the end of the world or the end of your health and fitness goals, but a mere setback to learn from and overcome. Sometimes these things can take a long time to manage and frustrations can set in, but if you ensure there is a plan in place to fix it, perseverance is the key to seeing it through and coming out millhouse!
The following are a few strategies that you can implement in your training to keep you on track:
Train the uninjured body parts
If you injure your ankle for example, you still have all of your upper body that you can train and the other leg! Don’t be scared of creating an imbalance, as you will get a cross-education effect to the injured side that will help maintain the strength you do have and help to speed recovery.
Do your rehab exercises!
It helps your injury if you do these every day in most cases, they help to keep the injured limb mobile and provide some stimulus for either a healing or strengthening adaptation to occur. If you train with a trainer, get them to work with your clinician to monitor and coach you through your rehab exercises.
Prevention is better than a cure
Some injuries are clearly unavoidable; in those cases implementing the first two points will keep you on track. However, many injuries come about for a variety of reasons and can be avoided. To ensure you stay injury free find yourself a reputable coach who can give you a structured plan to fit your needs, knows and coaches you to perform exemplary form on big multi-joint exercises and has a working knowledge of exercise modifications should you need to change something to suit you better. If you have an injury, check with your Osteopath and seek their advice on training. If you have any questions or are interested in some more information about training feel free to pop in and Matt at The Results Room or send him an email to email@example.com.
It is interesting for and osteopath to be involved, as we generally do not see this level of acute trauma in our clinics however; the diagnostic process is the same. There are 12 orthopaedic surgeons on rotation who primarily operate from hospitals in Milan and Turin, 1 GP, 1 nurse, 1 physiotherapist, usually 4 or so paramedics who drive the ambulances…and 1 osteopath. it’s a hugely educational collaboration and I have learnt so much about simple orthopaedic operations, their indications and when they are likely to be effective or not. This knowledge will greatly assist my regular work in Australia and help to improve our management particularly of tendon and ligament injuries.
As well as trauma patients, I am working with my usual group of skiers helping them improve their mechanics and skiing performance. Word has spread (passa parola in Italian) to other elite athletes who are in the region and I have been treating some world class cyclists and a professional golfer who came primarily because their skiing friends had noticed the difference in their performance and they wondered if I could do something for them.
I love it when people start to understand how osteopathy can help them feel and function better as opposed to just using us when they are in pain. It is very satisfying as an osteopath to work with elite athletes who are so in tune with their body’s and their usual ‘output’ because when we find things that we feel are important to address, even if it is a subtle experience for them to have it addressed, they can feel a significant difference in their output…it’s a confirmation that we are on the right track.
By working with elite athletes and processing their response to osteopathic biomechanical optimisation, it has made me more aware and convinced of how to better help our ‘weekend warriors’ and us regular folk, who just want to feel and function better. See you all soon back in Brisbane. Giulian For move information about MOVE Osteopathy – Please visit us at our website moveosteopathy.com.au
Pain around the knee cap (Patellofemoral Joint Syndrome (PFJS) – Dr Jed Pullen – Associate Osteopath @ MOVE Osteopathy
In my experience the main cause of patella femoral joint syndrome is due to muscles that have become very tight combComments 0ined with a lack of adequate stretching, foam rolling or treatment. A change in shoes, type of training and surface you train on may also be the culprit. Tight muscles pull the patella, also known as the knee cap, so that it no longer slides and glides smoothly up and down when you bend and twist. Equally, weak glute muscles and a muscle located on the inside of your knee may be attributed to poor motion at the knee. Osteopathy can help to loosen off musculature around the knee and hip which contribute to pulling and poor movement patterns of the patella. Short exercises to help retrain muscles that, based on our assessment, are in need of more strength will also help to prevent further pain and recurrence of pain. If patellofemoral joint syndrome doesn’t get treated it is likely to persist for a long time as the causative factor hasn’t been address. If quickly addressed with treatment this pain may be resolved in 2-3 weeks. Cases that have been on and off for a long period of time often take longer. There are a number of things that you can do to help. Foam rolling through the ITB , the outside of the thigh, as well as the quadriceps and glutes are all going to help with releasing muscular tension. In the short term sports taping/ rocktape can help to ease the pain during activity. Applying ice after exercise is also important to help reduce inflammation in and around the knee. A short stint of consistent osteopathic treatment over 2-3 weeks, and then follow up treatments to help reduce likelihood of recurrence should see a significant improvement in the pain level experienced during exercise.
Shin splints occur when the muscles sitting either side of your shin (tibialis anterior and tibialis posterior) are being overused. This most often occurs when you rely on one of these muscles too heavily, usually from factors like running on hard or angled surfaces; increasing the distance, intensity or duration of your runs too soon; wearing unsuitable footwear; or poor biomechanics in the foot, ankle or knee which changes the loading patterns of the leg. If left untreated, this steady tightening can result in the tight muscle pulling so hard on its tendonous attachment to the tibia (shin) that the muscle starts tearing the outer soft-tissue layer of bone away from the bone itself. This is what we call shin splints. If you don’t remove the causative factor, the irritation will continue and usually the situation progressively worsens till running and walking induce severe pain in the lower leg. With rest alone, it may take many months to ease, but with appropriate care, that recovery time may be reduced to just a few weeks in mild cases. Self management like rest, ice, taping, self massage and stretching usually help, and when you couple these at-home strategies with patient specific advice and osteopathic techniques which will help to loosen the tight tibialis muscles, calm and stretch the irritated area, and correct the biomechanical imbalances in the surrounding joints, you’ll be back into training again in no time!
A hamstring strain is where the muscle tears, this can occur in varying degrees from a few muscle fibers to a complete tear. Excessive pressure on this muscle can cause the strain or it can occur when performing unaccustomed or repetitive activities. It is most generally a non-contact injury and is common among runners, or with sports involving kicking or jumping. Other causative factors include inadequate flexibility or strength of the hamstring, muscle fatigue, and insufficient warm up time. Depending of the severity of your muscle injury, healing time can take up to 18 weeks. Treatment for minor hamstring strains may resolve within 2-3 weeks if addressed promptly. Osteopathic treatment will speed recovery time and help to prevent recurrence of the injury. For recent injuries, ice for the first 24-48 hours to help reduce swelling to the area. Elevate the leg that is injured (if possible). Avoid any sudden or strenuous movements of the hamstring to protect it from further injury. Osteopathic treatment will focus on reducing inflammation to the area and maintaining range of motion. For a resolving muscle strain, heat can be applied now that there is no swelling. This will help the muscle start the healing process. You can do some self-massage to the area at home, this will encourage blood to the area to help recovery. Stretching daily, once injury resolved and pain free, is very important to avoid re-injuring this area, especially after exercising. Treatment will focus on regaining stability, strength and improving range of motion. In most cases muscle strains respond well to osteopathic treatment, for more complicated muscle injuries we can discuss referral to a GP for further investigation.
Ankle sprains – Dr Vincent Cahill – Senior Associate Osteopath @ MOVE Osteopathy
The most common ankle sprain is an inversion sprain where the ankle rolls out. This normally occurs when you step on something or fall over. There is three main ligament on the outside of the ankle that are affected when you roll your ankle. The damage done is categorised into the different grades:
Grade 1 strain: when there is some slight stretching and damage of the fibres of the ligament.
Grade 2 strain: is when there is a partial tear of the ligament which leads to some hypermobility of the ankle joint
Grade 3 strain is Complete tear or rupture of the ligament.
When an ankle is sprained it normally swells and a lot and is very painful for the first 24-48 hours. In this time it is really important to incorporate R.I.C.E (Rest: keeping off it as much as possible; Ice: 20 minutes on 20 minutes off, Compression: through a bandage, Elevation: Having the foot/leg raised onto something). Healing of ankles is in three stages:
Stage 1: includes resting, protecting the ankle and reducing the swelling of the ankle. This normally takes one week and will be greatly improved by Osteo treatment. Taping and bandaging can help to really protect the ankle in this stage.
Stage 2: Includes restoring range of motion, flexibility and strengthen. (1-2 weeks). Gentle non-weight bearing circles of the ankle and kicking in the pool can help in this stage.
Stage 3: Gradually increasing weight bearing activity to restore function. (weeks to months). Slow progression of weight bearing exercises.
Osteopaths can greatly increase the rate of healing of an ankle sprain and also correctly diagnose any issues that needed follow up scans or referral. Osteo’s would help decrease the inflammation around the joint in stage one of the healing and increase movement if any restrictions have occurred in stage two. It is also important for us to check the hips, pelvis and lower back to make sure that there isn’t any imbalances present form the injury or from the limping after the incident. Stage three is very important to make sure that this doesn’t become a chronic problem. An Osteopath would guide you with some strengthening and proprioceptive exercises to stop this happening. Including standing on the injured ankle with your eyes closed and heel raises on an uneven surface.
Weight training injuries – Dr Bridget Vinning – Associate Osteopath @ MOVE Osteopathy
The main cause of weight training injuries that I see walking through the door are those attributed to poor technique and weakness in gluteal and middle back muscles. For example, not activating your gluteal muscles effectively during a squat or dead lift can lead to overloading your lower back muscles and joints and/or having bad shoulder posture during any upper body exercise will often lead to overuse of the trapezius muscle causing neck pain and headaches. Osteopathy can help with weight training related injuries by identifying areas of weakness in your movement patterns and give you simply advice on how you might go about changing your current routine. Osteopathic treatment can help by releasing tension in muscles which are tight and being overused and ultimately restore full range of motion in your joints which may be restricted due to particular movement patterns your body has fallen in to. When it comes to time frame for recovery it is very dependant on what area of the body is injured and your ability to rest or at least alter what you are doing in the gym to avoid re-aggravation. I often advice my clients to seek advice from a personal trainer for a few sessions when they are starting something new and if they don’t follow this up on a regular basis at least check in every 4-6 weeks to see if your technique is as best as it can be. Your osteopath is also able to screen your shoulders/back/hips and provide information on areas that require stretching and those which need strengthening. Communication between your training professional and osteopath is very beneficial to all parties involved.
Elbow pain / Tennis & Golfer’s elbow – Dr Grant Sinclair – Associate Osteopathy @ MOVE Osteopathy
Elbow pain is a very common site of pain in the upper limb; your osteopath can help to differentiate where the pain is coming from and why it has occurred. Areas that are associated with lateral elbow pain can refer from other sites including the neck shoulder and wrist. Lateral epicondylitis (tennis elbow) and Medial epicondylitis (golfer elbow) occurs when the muscles in that elbow region become irritated and inflamed generally preceding repetitive strain during a certain action like repeated wrist extension against resistance, contrary to what the name suggests you do not necessarily need to play golf or tennis to develop epicondylitis’s. Osteopathy can be useful treatment option, by settling down the inflamed area by encouraging adequate circulation and lymphatic drainage of the area allowing the inflammatory process to take place for optimal healing of the irritated tissues. Your osteopath may use a variety of varying techniques ranging from stretching and soft tissue mobilization to dry needling, in combination with lifestyle advice to reduce causative factors along with specifically target exercise rehabilitation. Nobody wants to be out of action or in pain for any extended period of time longer then need be, generally epicondylitis is a self-limiting condition that without treatment can last anywhere from 6months to 2 years to recover, with osteopathic treatment you will tend to find that the initial painful episode can settle within 6-9 weeks if acted upon quickly, but will usually require ongoing care to prevent flair ups. In conjunction with osteopathic management supportive aids such as braces or taping maybe useful to reduce strain on inflamed tissues as well as avoiding aggravating factors such as heat or massage to the affected area as well as exercise that may stretch or irritate the area.
How can Acupuncture help with Sports injuries?
Nicholas Smith – acupuncturist @ MOVE Osteopathy Acupuncture is a useful tool in the management of many sports injuries. Whether it is an acute injury or a long-term condition which won’t go away, Acupuncture can help. One of the ways acupuncture helps, is by increasing blood flow to the area. Acupuncture can increase the flow of nutrients to the area, giving the body what it needs to heal itself. It also flushes out inflammatory mediators, the chemicals which sustain an inflammatory response long after it has outgrown its usefulness. This means Acupuncture can be useful in treating any condition where inflammation is a part of the cause, which is often the case with chronic conditions such as Plantar Fasciitis, Arthritis and Bursitis. Increased blood flow can also help with acute conditions like with sprains and strains. Inflammation can be reduced, and the increase in nutrients allows the tissues to heal themselves faster. This can lead to significantly reduced recovery time after injury.
Susan Maughan – Acupuncturist @ MOVE Osteopathy
Acupuncture assists the healing of acute and chronic sports related injuries by helping the body heal. Needles are placed right at the site of the problem and supporting points are put in other areas of the body to stimulate the body to release its own natural pain killers, natural anti-inflammatory and anti-stress hormones. This in turn will move the blood and qi in the affected area to:
Reduce pain, swelling and inflammation
Increase range of movement
Decrease muscle spasm and relax muscles
Help disperse oedema or swelling
Improve healing to reduce recovery time
Improve blood supply to deliver nutrients and remove toxins at the site of the injury.