Close-up of a runner showing proper running form and cadence while going uphill.

How to Improve Running Technique

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How to Improve Running Technique: Evidence-Based Tips from Your Physiotherapist

By Aaron Woolley, Physiotherapist

At Robina Physiotherapy on the Gold Coast, we see runners of all levels, from beginners aiming to complete their first 5K to seasoned marathoners looking to set new personal bests. One common question our physiotherapists get is, “How can I improve my running technique and become more efficient?” In this blog, we dive deep into recent research on running biomechanics and economy to give you practical, evidence-based tips to enhance your running performance and reduce injury risk.

Close-up of a runner showing proper running form and cadence while going uphill.

Optimise your stride and reduce injury risk with Robina Physiotherapy’s expert advice.

What is Running Technique (and Running Economy), and Why Does it Matter?

Running economy (RE) refers to how efficiently your body uses oxygen at a given running speed. Simply put, a better running technique and running economy means you’ll use less energy to run at the same pace. Improved running technique allows you to run longer and faster with less fatigue, significantly enhancing your overall performance.

Recent research published in Sports Medicine (Van Hooren et al., 2024) has reviewed numerous biomechanical factors and their relationship with running economy and technique. Here’s what the latest evidence shows and how you can practically apply it.

Effective Ways to Improve Your Running Technique

1. Increase Your Running Cadence

Cadence, or step frequency, is the number of steps you take per minute. Research shows that increasing your cadence, particularly if you naturally have a slower step rate, can lead to improved running efficiency. Higher cadence helps reduce the force of impact with each stride, limiting unnecessary energy expenditure.

Physio Tip:

  • Gradually increase your step rate using a metronome app or music with a set BPM on your phone or smartwatch. Aim for small incremental changes of around 5-10% per week. For example, if your current cadence is around 160 steps per minute, aim for 168-176 steps.

2. Reduce Vertical Oscillation

Vertical oscillation refers to how much your body moves up and down while running. Lower vertical movement is strongly associated with better running economy because excessive vertical motion wastes valuable energy.

Physio Tip:

  • Practice running drills that emphasize forward movement rather than upward bounce. Skipping drills (A-Skips), fast feet drills, and controlled bounding can all help improve this aspect of your running technique.

3. Improve Leg and Vertical Stiffness

Higher leg stiffness (how spring-like your legs behave when hitting the ground) is linked to improved running economy and technique. It doesn’t mean stiffening your joints but enhancing your body’s natural spring-like action to optimize energy return with each stride.

Physio Tip:

  • Incorporate plyometric training such as box jumps, skipping, and hopping exercises into your routine twice a week. Strength training exercises like calf raises, single-leg squats, and lunges also help build leg stiffness and resilience.

4. Strength and Conditioning

Although not directly reviewed in the recent systematic review, a robust body of evidence consistently highlights the importance of strength and conditioning in improving running technique and economy. Strength training, especially of the core, hips, and legs, enhances muscular efficiency and reduces injury risk.

Physio Tip:

  • Add at least two strength-training sessions per week, focusing on compound movements such as squats, deadlifts, glute bridges, and core exercises like planks and bird dogs.

What Doesn’t Necessarily Work?

Not every biomechanical adjustment significantly improves running technique or economy. It’s equally important to recognize these to avoid unnecessary focus or frustration.

Footstrike Patterns

Despite popular belief, changing your footstrike from rearfoot to midfoot or forefoot (or vice versa) does not significantly impact running technique or economy. Research shows inconsistent findings, with no clear benefit of one footstrike pattern over another. It’s generally best to stick with your natural footstrike pattern unless you have persistent injuries directly related to your running style.

Excessive Focus on Stride Length

Although stride length might seem important, deliberately lengthening your stride beyond your natural range typically leads to inefficiencies and increased injury risk. The latest research suggests focusing instead on cadence and vertical oscillation to naturally optimize stride length without forceful changes.

Minimalist Footwear

While lighter shoes may marginally improve economy, minimalist footwear does not universally enhance efficiency and may lead to injury if not gradually introduced.

Static Stretching

Extensive static stretching before running does not significantly boost running technique and might even impair performance. Opt for dynamic mobility drills instead.

The Role of Footwear in Running Technique

Modern running shoes vary greatly, from minimalist models to heavily cushioned carbon-plated shoes. Recent studies indicate that while carbon-plated shoes can notably improve running economy for many runners, individual responses vary significantly.

Physio Tip:

  • Choose running shoes based on personal comfort, biomechanical alignment, and running goals. Test different shoe types under professional guidance to find your optimal footwear.

Mobility and Flexibility: What Actually Helps?

While excessive static stretching might hinder running efficiency, targeted dynamic mobility exercises can enhance running performance by increasing the functional range of motion and reducing injury risk.

Physio Tip:

  • Integrate dynamic warm-up routines with movements such as leg swings, hip circles, and dynamic lunges before every run.

How Robina Physiotherapy Can Help

Improving running technique is not about making drastic changes overnight. It requires gradual, targeted adjustments guided by professional assessment and support. At Robina Physiotherapy on the Gold Coast, our experienced team uses video analysis and comprehensive biomechanical assessment to create a customized program suited precisely to your running style and goals.

We pride ourselves on using evidence-based interventions to help you run more efficiently, faster, and injury-free.

Ready to take your running performance to the next level? Don’t hesitate to Contact Us on (07) 5578 7233 or BOOK ONLINE.

Final Thoughts

Optimising your running technique through targeted biomechanical adjustments offers substantial benefits for runners at any level. By focusing on practical, evidence-supported interventions such as cadence, vertical oscillation reduction, and strength training—and avoiding ineffective fads—you’ll be on your way to your most efficient and enjoyable running yet.

At Robina Physiotherapy on the Gold Coast, we’re here to support every step of your running journey. Happy running!

References

Van Hooren, B., et al. (2024). The Relationship Between Running Biomechanics and Running Economy: A Systematic Review and Meta-Analysis of Observational Studies. Sports Medicine, 54(8), 1269–1316.

Piriformis stretch for pinched nerve physio

Pinched Nerve Physio

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Physio for a Pinched Nerve in the Lower Back

By Aaron Woolley, Physiotherapist

Experiencing a nagging pain in your lower back that extends to your buttocks or down your leg? You might be dealing with a pinched nerve that physio can help with. This pain can often be incredibly horrible and cause a lot of fear and concern for the people who experience this condition. At Robina Physio on the Gold Coast, our physiotherapists often see patients from across the Gold Coast area struggling with the discomfort of lower back pain and pinched nerves. Here’s how to identify, manage, and alleviate your symptoms effectively.

What Is a Pinched Nerve in the Lower Back?

A pinched nerve occurs when there’s compression or irritation of the nerve roots in your lumbar spine. You might feel sharp or burning pain, typically radiating along your sciatic nerve. This condition, commonly known as sciatica, generally affects just one side of the body.

Common Symptoms Include:

  • Back Pain
  • Muscle Spasm
  • Pins and needles
  • Numbness
  • Weakness in your leg
  • Burning or tingling sensations
  • Reduced reflexes

Symptoms can occasionally affect the front of your thigh and hip, referred to as femoral nerve compression.

What Causes a Pinched Nerve?

Many factors contribute to nerve compression, such as:

  • Herniated or bulging discs
  • Spinal stenosis (narrowing)
  • Degenerative disc disease
  • Facet Joint Arthritis
  • Spondylolithesis
  • Incorrect lifting techniques

Other factors can also produce similar pain and impact a pinched nerve such as, long periods of sitting, repetitive bending and muscle spasm/tightness, especially the Quadratus Lumborum and Piriformis muscles. Given that up to 90% of Australians experience back pain at some stage, addressing the underlying cause is crucial for long-term relief.

Physio Advice To Relieve Pinched Nerve Pain

Initial pain relief strategies include:

  • Applying heat or ice packs
  • Practicing good posture/bending to ease spinal stress
  • Avoiding extended periods of sitting or inactivity
  • Regular gentle movements throughout the day
  • Limiting heavy lifting and intense physical activity during the acute stage
  • Consulting with a qualified physiotherapist at Robina Physio on the Gold Coast for tailored advice and industry-leading treatment

Physio Stretches for Pain Relief

Incorporating specific stretches can significantly relieve nerve compression and associated lower back pain. Below are a few examples of common exercises we may prescribe at Robina Physio on the Gold Coast to help manage your pinched nerve and associated lower back pain.

  1. Piriformis Stretch

  • Lie on your back with one leg crossed over the other.
  • Gently pull the crossed knee toward the opposite shoulder.
  • Hold for 20 seconds, repeating five times on each side.

    Piriformis stretch for pinched nerve physio

    Image credit: VALD MoveHealth

  1. McKenzie Extension

  • Be careful not to push this exercise too hard or it might make your pain worse.
  • Lie face down, propped on your elbows.
  • Slowly push up with your arms, allowing your back to gently arch.
  • Hold briefly and repeat five times.

    McKenzie Extension for pinched nerve physio

    Image Credit: VALD MoveHealth

  1. Cat/Cow Exercise

  • Begin on hands and knees, ensuring alignment of knees under hips and wrists under shoulders.
  • Alternate between rounding your spine upwards (cat) and arching it downwards (cow).
  • Flow gently between poses, repeating five times.

    Cat Cow for pinched nerve physio

    Image Credit: VALD MoveHealth

  1. Core Strengthening

Strengthening your core can provide excellent spine support and alleviate nerve pain:

  • Engage in gentle core exercises like planks, side planks, bridges, and controlled abdominal movements (avoid any exercise that exacerbates pain and start small).

    Core strength for pinched nerve physio

    Image Credit: VALD MoveHealth

Regular walking and gentle mobility exercises also significantly benefit nerve pain management. Aim to gradually increase your walking tolerance.

Also check out some of our previous blogs that may help manage your lower back pain and sciatica…

Physio For Low Back Pain In Golf

Dry Needling & Acupuncture In Lower Back Pain

Expert Physio Assessment at Robina Physio

At Robina Physio on the Gold Coast, we specialise in providing accurate diagnosis and personalised treatment plans for pinched nerves and lower back pain. Our experienced physiotherapists will assess your condition thoroughly, relieve your acute symptoms, and recommend effective, tailored exercises for ongoing relief.

Ready to tackle your back pain and get moving pain-free again? Our physio team is here to help you regain mobility and live a healthier, pain-free life on the Gold Coast.

Book Your Physio Appointment Online Now at Robina Physiotherapy

Ankle Sprain Physio Gold Coast

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Do I Need to See a Physio After An Ankle Sprain? | Robina Physiotherapy Gold Coast

By Aaron Woolley, Physiotherapist.

Spraining or “rolling” your ankle is a common injury, but it can be more serious than it seems at first. Many people wonder whether they should just rest or if seeking professional help from a physiotherapist is necessary. In this article, we’ll explore the mechanics of an ankle sprain, how it’s graded, and why it’s crucial to see a Physio at Robina Physiotherapy on the Gold Coast for a complete recovery.

What Happens When You Sprain Your Ankle?

An ankle sprain typically occurs when the ankle twists or rolls in an awkward way, putting strain on the ligaments that support the joint. This can happen during sports, walking on uneven surfaces, or even stepping awkwardly off a curb.

When the ankle is forced into an excessive position, the ligaments (strong tissue bands stabilizing the ankle bones) can stretch or tear. A sprain can range from a mild stretch to a complete ligament tear. The most common sprain involves rolling the ankle inwards, stretching or tearing the outer ligaments, which accounts for about 85% of sprains.Ankle sprain Physio - picture of ankle anatomy

The Three Grades of Ankle Sprains

Ankle sprains are classified into three grades, depending on their severity:

  • Grade 1 (Mild): The ligaments are slightly stretched but not torn. You may experience mild swelling and tenderness, but walking is still possible with minimal pain.
  • Grade 2 (Moderate): The ligament is partially torn. There is more swelling, bruising, and pain, and walking becomes painful.
  • Grade 3 (Severe): The ligament is completely torn, leading to ankle instability. You may be unable to put weight on the foot, and the swelling and pain are significant.

Why Should You See a Robina Physio After an Ankle Sprain?

Although rest, ice, compression, and elevation (R.I.C.E.) are commonly recommended for an ankle sprain. Getting ankle sprain physio from Robina Physio on the Gold Coast is essential to ensure the injury heals correctly. Without proper treatment, an ankle sprain may lead to long-term issues, such as chronic instability or persistent pain and swelling.

Statistics show that up to 40% of individuals who suffer from an ankle sprain report ongoing problems, making physiotherapy crucial for a complete recovery. At Robina Physiotherapy on the Gold Coast, our experienced physiotherapists can create a personalised rehabilitation plan to strengthen the muscles around the ankle, improve balance, and restore range of motion.

When Should You See a Physiotherapist After an Ankle Sprain?

If you’ve sprained your ankle and are experiencing significant pain, swelling, or difficulty walking, it’s important to see a physiotherapist as soon as possible. Early intervention accelerates recovery and reduces the risk of complications.

If you’re unsure about the severity of the injury, a physiotherapist can provide a thorough assessment and help you understand the best treatment plan from the start.

Physiotherapy Treatment for Ankle Sprains

The treatment process for an ankle sprain involves several stages, depending on the injury’s severity:

  1. Acute Phase: The physiotherapist assesses the injury and may recommend imaging if fractures or significant tears are suspected. The focus in this phase is on reducing pain and swelling with methods such as offloading, ice, compression, and elevation. Gentle range-of-motion exercises may also be introduced.
  2. Subacute Phase: As pain and swelling decrease, your physiotherapist will introduce exercises to strengthen the ankle and improve mobility. These exercises might include ankle rotations, calf raises, and resistance band training.
  3. Rehabilitation Phase: This phase aims to restore full function and stability to the ankle. Balance exercises, functional training, and sport-specific drills may be added to prepare for a safe return to normal activities.
  4. Return to Activity: Gradual reintroduction to daily activities and sports is carefully monitored to prevent re-injury. Strength testing will be conducted to ensure your ankle is strong and stable enough for your desired activities.

How Long Does It Take for an Ankle Sprain to Heal?

The healing time for an ankle sprain depends on the injury’s severity. A mild sprain may heal within a few days to a week, while moderate sprains could take several weeks. Severe sprains often require months of rehabilitation.

By following the rehabilitation plan outlined by your physiotherapist at Robina Physiotherapy, you can ensure a faster, more complete recovery and minimize the risk of future sprains.

Why Choose Robina Physiotherapy?

At Robina Physiotherapy on the Gold Coast, our goal is to help you recover fully and get back to doing what you love. If you’ve sprained your ankle, don’t wait for the injury to worsen—book an appointment with one of our experienced physiotherapists today to start your journey toward full recovery.

Our expert team will provide you with a tailored rehabilitation plan to help you heal safely and effectively. Whether you’re dealing with an ankle sprain or other musculoskeletal issues, we are here to guide you every step of the way.

If you need further assistance or want to book a consultation with Robina Physiotherapy, BOOK ONLINE or Contact Us at (07) 5578 7233 today. We’re here to help you move better, live pain-free, and stay active!

Aaron running marathon avoiding common distance running mistakes

Common Distance Running Mistakes

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Physio’s Guide To Common Distance Running Mistakes (And How To Avoid Them)

By Aaron Woolley, Physiotherapist.

With record numbers participating in running events within Australia and the build for events such as the Gold Coast Marathon beginning, distance runners are hitting the pavement in full force. Whether you’re training for a marathon or enjoying regular runs, it’s crucial to be aware of common pitfalls that can lead to injury and hinder your performance. At Robina Physio our experienced Gold Coast Physio team is passionate about helping runners optimise their training and prevent injuries. Today, we’re breaking down the common distance running mistakes and sharing expert tips to keep you running pain-free and strong.Aaron running marathon avoiding common distance running mistakes

Relying Solely on Running

Many runners love the simplicity of lacing up their trainers and hitting the road. However, relying exclusively on running without incorporating strength and resistance training can lead to muscle imbalances and tightness, increasing the risk of injury.

What to do instead:

  • Integrate Resistance Work: Aim for at least two sessions per week. Consider Pilates, gym workouts, or effective home routines.
  • Why It Helps: Building muscle strength supports your joints, improves running efficiency, and reduces injury risk. Our Physio experts at Robina Physio on the Gold Coast can tailor a strength training program that complements your running goals.

Skipping Rest and Recovery

Pushing yourself harder week after week without adequate rest is a common mistake among distance runners. Overtraining without proper recovery can leave you vulnerable to injuries and prolonged fatigue.

Smart recovery tips:

  • Schedule Rest Weeks: Every four weeks, reduce your mileage to allow your body to repair and adapt.
  • Listen to Your Body: Ensure you feel refreshed before ramping up your training again.
  • Expert Advice: Our Robina Physio on the Gold Coast team can help you balance your training load with necessary recovery periods to enhance performance and keep you healthy.

Following Unrealistic Running Plans

The internet is full of running plans promising rapid progress, but many of these involve sudden jumps in training volume that can overwhelm your body, especially if you’re a beginner.

How to choose the right plan:

  • Opt for Gradual Progression: Ensure your plan increases mileage or intensity slowly over time.
  • Customise Your Approach: If you’re new to running, avoid overly ambitious schedules like running 5-6 times a week right off the bat.
  • Consult the Experts: At Robina Physio on the Gold Coast, our specialised running physios can design a safe, effective return-to-running program tailored to your fitness level.

Ignoring Pain Signals

It’s normal for some runs to feel easier than others, but persistent or sharp pain is not something you should ignore. The “no pain, no gain” mindset can be dangerous when it comes to running-related injuries.

Take action if you experience pain:

  • Don’t Push Through Pain: Early signs of discomfort or niggles should be addressed promptly to prevent them from worsening.
  • Seek Professional Guidance: Getting a timely assessment from a qualified Physio’s can keep you on track and prevent long-term issues, ensuring you enjoy your running journey pain-free.Person holding knee with knee pain

Drastically Changing Your Routine Pre-Race

As race day approaches, the temptation to overhaul your training or try new routines can be high. However, last-minute changes can unsettle your body and jeopardise your performance.

Keep it simple:

  • Stick with Your Routine: In the week leading up to your event, maintain your regular training pattern with minor adjustments rather than major changes.
  • Stay Consistent: Consistency helps your body remain injury-free and ready to perform on race day.
  • Expert Insight: Our team at Robina Physio on the Gold Coast recommends keeping your pre-race regimen steady and simple to maximise your race day performance.

Final Thoughts

Avoiding these common running mistakes can make a significant difference in your performance and overall well-being. Whether you’re a seasoned runner or just starting out, incorporating strength training, allowing adequate recovery, following a realistic training plan, listening to your body, and maintaining a consistent pre-race routine are key strategies for success.

At Robina Physio, our dedicated Gold Coast Physio team specializes in running injuries and rehabilitation. We’re here to support you with personalised advice, comprehensive running physiotherapy programs, and injury prevention strategies designed to help you achieve your running goals.

Ready to optimise your running training and recovery?  BOOK ONLINE or Contact Us at (07) 5578 7233 today to discuss a personalised treatment plan or to book an appointment with our expert team!

Happy running, and stay safe out there!

Golf player at top of backswing after physio for low back pain from golf.

Physio For Low Back Pain In Golf

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Should I See a Physio for My Low Back Pain In Golf? Discover How Robina Physio Can Help.

By Aaron Woolley, Physiotherapist.

Golf is one of the world’s most popular sports, with over 55 million enthusiasts playing every year. However, despite the joy it brings, the game can sometimes lead to back pain, particularly low back pain. At Robina Physiotherapy on the Gold Coast, we understand the challenges golfers face, and we’re here to help you manage and overcome your pain so you can get back on the course feeling your best. If your looking for high a quality Physio for low back pain in Golf then please read on for some helpful information about how we and BOOK HERE at Robina Physio on the Gold Coast.

Understanding Low Back Pain In Golfers

Low back pain is a common complaint among golfers—with research showing that up to 35% of amateur and 55% of professional golfers experience it at some point. But why does golf, a sport we love, sometimes lead to this discomfort? The answer lies in the physical demands of the game and the intricate structure of the lower back.

The Anatomy of Your Lower Back

Your lower back is a complex area comprising several key structures:

  • Vertebral Column and Discs: The bony vertebral column, with discs in between, not only protects your spinal cord but also allows for movement.
  • Nerves: Emerging between vertebrae through small openings (intervertebral foramina), these nerves provide sensation and movement to your pelvis and lower limbs.
  • Supporting Structures: Ligaments, tendons, and muscles work together to support your back and facilitate movement.

Any injury to these structures can result in back pain, affecting your performance on the golf course.Image of spinal anatomy showing cervical, thoracic and lumbar vertebrae.

Why Can Golf Cause Low Back Pain?

Golf swings involve high-velocity, repetitive, and asymmetrical motions that place significant mechanical loads on your spine—sometimes up to eight times your body weight. These demands can lead to fatigue and strain on the back’s muscles and supporting structures. If you’re experiencing back pain after a round of golf, it might be time to consult a Robina Physio on the Gold Coast expert.

Key Risk Factors for Low Back Pain in Golfers

At Robina Physiotherapy on the Gold Coast, our experienced physios work with you to identify and manage risk factors associated with low back pain. Here are some common issues we address:

  1. Reduced Muscular Strength and Endurance
  • Issue: Muscular endurance is your muscles’ ability to maintain high levels of force over extended periods—essential for a full round of golf. Muscular strength is your muscles’ peak force during a contraction, and is crucial due to the high forces required for an efficient golf swing.
  • Solution: Our physio assessments measure your strength and muscular endurance. We then design a sport-specific training plan to boost your muscular strength endurance and reduce the risk of injury. Different parts of the swing require specific control. The expert physiotherapists at Robina Physio on the Gold Coast can help you plan your rehab for these intricacies.
  1. Limited Hip Range of Motion
  • Issue: Reduced hip mobility, especially internal rotation of your lead hip (left hip for right-handed golfers and vice versa), can force extra strain onto your lower back during the swing.
  • Solution: Through targeted manual therapies and specific exercises, our Robina Physio team can help improve your hip range of motion while ensuring stability and support during your swing.
  1. Improper Pelvic Sequencing
  • Issue: The modern golf swing demands precise coordination between the pelvis and shoulders. Any imbalance or lack of control during this rotation can result in excessive load on your lower back.
  • Solution: We work with you to develop the strength, control, and flexibility needed to maintain proper pelvic sequencing, reducing back pain and enhancing your performance.

What to Expect During Your Physio Consultation

When you book a consultation with Robina Physiotherapy on the Gold Coast, our expert physios will conduct a comprehensive assessment to understand the root cause of your low back pain. During your visit, we will:

  • Assess Your Pain: A thorough evaluation of your back pain, including your swing mechanics, strength, and flexibility.
  • Develop a Personalised Plan: Based on your assessment, we’ll provide you with a clear, step-by-step plan to alleviate your pain and prevent future injuries.
  • Implement Treatment Techniques: Our treatment may include manual therapy, dry needling, targeted exercises, and guidance on improving your golf swing mechanics.
  • Monitor Your Progress: Our physios at Robina Physio on the Gold Coast will keep a close eye on your progress and update your plan and exercises as you improve and return to the course.Golf player at top of backswing after physio for low back pain from golf.

Get The Best Physio For Your Low Back Pain

If you’re struggling with low back pain from golf, don’t let it keep you off the course. Robina Physiotherapy on the Gold Coast is dedicated to helping you overcome your pain with expert Physio care tailored to the needs of golfers. Whether you’re an amateur or a professional, our goal is to get you swinging pain-free and back to your best performance.

BOOK NOW your consultation today with our team at Robina Physio on the Gold Coast and discover how personalised physiotherapy can make all the difference in your recovery and overall game. You contact Robina Physio on the Gold Coast Contact Us at (07) 5578 7233.

Person holding knee with knee pain

Exercises for Knee Pain

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Exercises for Knee Pain

By Aaron Woolley, Gold Coast Physiotherapist.

Following our Robina Physio on the Gold Coast blogs about ACL Physio and ACL Cross Bracing Protocol, we shift our focus to a crucial topic for many of our patients: quad strengthening exercises for knee pain. The quadriceps play an integral role in your knee’s stability and overall function, impacting your ability to move with ease. When these muscles weaken, knee pain often follows, potentially leading to a cycle of discomfort and limited mobility.

Knee pain can be a debilitating issue, hindering your everyday activities. It’s often caused by various factors, including acute injuries, overuse, or biomechanical issues. However, with the right approach, which includes targeting the quadriceps, you can alleviate much of this discomfort and regain your quality of life. At Robina Physio on the Gold Coast, we’re committed to helping our Gold Coast community achieve pain relief through tailored, effective physiotherapy techniques.Person holding knee with knee pain

What Are the Quadriceps and Why Are They Important?

The Quadriceps, commonly referred to as “quads,” are a group of four muscles located at the front of your thigh. These muscles include the Vastus Lateralis, Vastus Medialis, Vastus Intermedius, and Rectus Femoris. Together, they play a vital role in knee extension and are crucial for absorbing shock during activities like walking, running, and jumping.

Weak quads place unnecessary stress on your knees, often leading to pain and injury. Conversely, strengthening these muscles can reduce pain, enhance stability, and improve your overall knee function. Understanding the importance of quad strength is the first step toward managing knee pain effectively.

Common Symptoms of Weak Quadriceps

If you’re experiencing any of the following symptoms, weak quadriceps could be contributing to your knee pain:

  • Persistent knee pain during activities like walking or climbing stairs
  • Difficulty standing up from a seated position
  • Pain or discomfort after prolonged periods of sitting
  • A feeling of instability in the knee joint
  • Increased pain during or after exercise

These symptoms can significantly impact your daily life, but the good news is that strengthening your quads can make a substantial difference.

Effective Quad Strengthening Exercises For Knee Pain

At Robina Physio on the Gold Coast, you could expect some the following exercises to strengthen your quadriceps and alleviate knee pain:

  1. Straight Leg Raises

Description: Lie on your back with one leg bent and the other straight. Lift the straight leg to the height of the bent knee and hold for a few seconds before lowering it. Benefits: This exercise is ideal for those with significant knee pain, as it strengthens the quadriceps without stressing the knee joint.

  1. Quad Squeezes

Description: Sit with your legs straight and press the back of your knee against the floor by tightening the muscles on the top of your thigh. Hold for a few seconds and then release. Benefits: Quad sets are great for early rehabilitation, as they activate the quadriceps without requiring movement.

  1. Wall Sits

Description: Stand with your back against a wall and slide down into a sitting position. Hold this position for 10-15 seconds before sliding back up. Benefits: Wall sits strengthen the quads, glutes, and hamstrings, promoting knee stability and endurance.

Wall sit exercise for knee pain

Pic from Telehab.

  1. Step-Ups

Description: Step onto a sturdy platform with one foot, then bring the other foot up to join it. Step down and repeat, alternating the lead foot. Benefits: Step-ups mimic natural movements, helping to build strength and coordination in the quads.

  1. Mini Squats

Description: Stand with feet shoulder-width apart and lower yourself into a squat, stopping at a comfortable level before standing back up. Benefits: Mini squats target the quads while minimizing strain on the knees.

  1. Leg Extensions

Description: Using a leg extension machine, straighten one leg and hold it for a few seconds before lowering it back down. Benefits: This exercise strengthens the quadriceps with minimal knee stress and can be easily progressed with increased weight.

Why Quad Strengthening Works

Research consistently shows that quad strengthening exercises can significantly reduce knee pain and improve overall knee function. A number of published studies have highlighted that individuals with knee osteoarthritis who engaged in a structured quadriceps strengthening program experienced significant pain relief and improved mobility.

Strong quadriceps help distribute the load more evenly across the knee joint, reducing stress on the cartilage and other structures within the knee. Additionally, improved quad strength enhances balance and stability, which is particularly beneficial for older adults at risk of falls and knee-related complications.

How to Start Exercises for Knee Pain Safely

  • Start Slow: If you’re new to exercise or dealing with significant knee pain, begin with low-impact exercises like straight leg raises and quad sets. Gradually increase intensity as your strength improves.
  • Focus on Form: Proper technique is essential to avoid injury and maximise benefits. Consider working with a physiotherapist at Robina Physio for personalised guidance.
  • Be Consistent: Regular practice is key. Aim to perform quad-strengthening exercises at least 3-4 times a week for the best results.
  • Listen to Your Body: Pay attention to how your knees feel during and after exercise. If you experience increased pain, adjust the exercise or consult with your physiotherapist.

Conclusion: Take Control of Your Knee Pain

Strengthening your quadriceps is a powerful tool in managing knee pain. At Robina Physio on the Gold Coast, we’re here to support you every step of the way, providing expert guidance and tailored exercises to help you achieve pain relief and improved mobility. Don’t let knee pain hold you back any longer—take the first step today, and let our Gold Coast physiotherapists help you get back to the activities you love.

If you’re struggling with knee pain, contact Robina Physio on the Gold Coast Contact Us at (07) 5578 7233 or BOOK NOW. Let’s work together to strengthen your quads and improve your knee health.

Banded Crab walk from ACL Physio for ACL rehab

ACL Physio

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Understanding ACL Physio

By Aaron Woolley, Physiotherapist. Robina Physio, Gold Coast.

What is ACL Physiotherapy?

ACL physio rehabilitation is a specialised form of treatment targeting the anterior cruciate ligament (ACL) and associated injuries such as the meniscus. The ACL is one of the key ligaments that help stabilise the knee joint. Athletes, due to the demanding nature of their sports, are particularly susceptible to injuries of this ligament. Effective ACL physiotherapy similar to that provided at Robina Physio on the Gold Coast can help prevent long-term damage and aid in a full recovery, enabling athletes to return to their peak performance levels.ACL Physio ACL Anatomy

How Do ACL Injuries Happen?

ACL injuries often occur when the knee is subjected to excessive stress, causing the ligament to stretch beyond its capacity. This overstretching can lead to partial or complete tears. These injuries typically result from sudden movements, such as:

  • Pivoting: Changing direction rapidly while the foot is firmly planted.
  • Jumping and landing: Improper technique or landing awkwardly from a jump can place immense strain on the ACL.
  • Decelerating suddenly: Coming to a quick stop while running can also stress the ligament.
  • Direct impacts: Although less common, direct blows to the knee (such as those sustained in contact sports) can also cause ACL injuries.

High-Risk Activities for ACL Injuries

Certain sports and activities place individuals at a higher risk of sustaining ACL injuries. This is particularly true for sports that require frequent pivots, jumps, and sudden changes in direction. Some high-risk activities include:

  • Football Codes (AFL + Rugby): The 360-degree nature of the game, combined with high-intensity movements, makes players particularly vulnerable.
  • Soccer: Frequent cutting, pivoting, and sudden stops put significant stress on the ACL.
  • Netball: Similar to soccer, netball involves rapid direction changes and jumps.
  • Basketball: Jumping, landing, and quick directional changes are inherent in the sport.

Recognising the Symptoms of an ACL Tear

Recognising the symptoms of an ACL injury early can significantly improve the outcome of treatment. Common symptoms include:

  • A popping sensation: Many individuals report hearing or feeling a pop at the time of injury.
  • Knee instability: The knee may feel unstable or as if it is giving way.
  • Immediate pain: Severe pain can occur right after the injury.
  • Swelling: Swelling usually develops within 1-4 hours post-injury.
  • Difficulty walking: Bearing weight on the affected leg can be challenging.
  • Loss of range of motion: The knee may feel stiff and unable to move fully.ACL Physio testing knee instability

Risk Factors for ACL Tears

Understanding the risk factors for ACL injuries can help in prevention. Common risk factors include:

  • Female gender: Women are more prone to ACL injuries due to differences in anatomy, muscle strength, and hormonal influences.
  • Age: Individuals aged 15 to 45 are at a higher risk, as this age range often involves high levels of physical activity.
  • Sports involving pivoting, cutting, or stepping: Activities that require these movements increase the likelihood of ACL injuries.
  • Inappropriate footwear: Wearing shoes that do not fit properly or are not suited for the activity can contribute to ACL injuries.
  • Previous ACL injuries: Having had an ACL injury previously increases the risk of recurrence.

Types of ACL Injuries and ACL Physio Treatment

ACL injuries are classified based on the severity of the ligament damage. Treatment varies accordingly:

  1. Grade I ACL Sprain
    • The ligament is stretched but not torn.
    • Symptoms: Mild pain and redness; knee remains stable.
    • Treatment: Rest, anti-inflammatory medication, ice, and possibly crutches for support. ACL physiotherapy can speed up recovery, typically taking 1-2 weeks.
  2. Grade II ACL Sprain
    • The ligament is partially torn.
    • Symptoms: Moderate swelling and tenderness; knee may feel like it could collapse with use.
    • Treatment: Knee braces, rest, ice, and anti-inflammatory medication. Surgery may be considered based on the individual’s lifestyle and severity of symptoms. ACL physiotherapy helps regain strength and mobility. Recovery can take 4-12 weeks.
  3. Grade III ACL Sprain
    • The ligament is completely torn.
    • Symptoms: Severe pain and swelling; knee instability.
    • Treatment: Reconstructive surgery is often necessary, especially for athletes. Post-surgery, crutches or knee braces are needed during early recovery stages. ACL physiotherapy is crucial for rehabilitation, which can take 6-18 months.

How Often Will I Need to See an ACL Physio?

The frequency of seeing an ACL Physio at Robina Physio on the Gold Coast will depend on the severity of the injury and individual progress. Typically:

  • First 6-8 weeks: 1-2 sessions per week.
  • Following months: Sessions reduce to fortnightly, then monthly as progress is made.

Factors Influencing Recovery Time

Several factors can influence the recovery time for an ACL injury:

  • Age: Younger individuals may heal faster due to better regenerative capabilities.
  • Severity of the injury: More severe injuries take longer to heal.
  • Activity level: Active individuals may require a more intensive rehabilitation program.
  • Physical condition: Overall health and fitness levels can affect recovery speed.
  • Desired outcomes: The patient’s goals, such as returning to high-level sports, will influence the rehabilitation plan.

Returning to Sports After an ACL Tear

Returning to sports after an ACL injury is a significant milestone and should be approached carefully. The timeline for returning to sports is usually:

  • 9-12 months post-injury: This is the typical timeframe, but it can vary based on individual recovery and the severity of the injury.
  • Milestone-based: Rather than a fixed timeline, returning to sports is based on achieving specific rehabilitation milestones.

Before an athlete can return to their sport, a physiotherapist will perform several tests to ensure readiness. These tests include:

  • Strength tests: Ensuring the knee and surrounding muscles are strong enough.
  • Agility tests: Assessing the ability to move quickly and change direction.
  • Hop tests: Evaluating the ability to jump and land safely.

Preventing ACL Injuries and Seeking an ACL Physio

Preventing ACL injuries involves proper training, technique, and equipment. Some preventive measures include:

  • Proper footwear: Wearing shoes that fit well and are appropriate for the sport.
  • Strength training: Focusing on strengthening the muscles around the knee.
  • Technique training: Learning and practicing proper techniques for movements like jumping and landing.
  • Consulting professionals: Regular check-ups with physiotherapists can help identify and correct potential issues before they lead to injury.

    Banded Crab walk from ACL Physio for ACL rehab

    Image from Vald Telehab.

For personalised advice and treatment, reaching out to an ACL injury physiotherapist in Gold Coast like Robina Physio on the Gold Coast is highly recommended. These professionals can provide tailored rehabilitation programs and preventive strategies to help keep your knees healthy.

Conclusion

ACL injuries/tears are common among athletes but with the right treatment and physiotherapy, full recovery is possible. Understanding the causes, symptoms, and treatments of ACL injuries can help individuals take proactive steps towards prevention and effective recovery. For those in the Gold Coast area, specialised physiotherapists are available at Robina Physio on the Gold Coast to guide you through your recovery journey, ensuring you return to your sport stronger and more resilient.

For more information about ACL tears, surgery, and recovery, contact the experienced Gold Coast Physio team at Robina Physio. We’re here to support you every step of the way on your journey to recovery.

If you have recently sustained an ACL Injury or struggling with ongoing Knee Pain and instability visit our expert physiotherapists at Robina Physio on the Gold Coast and getting running pain free again. Don’t hesitate to Contact Us on (07) 5578 7233 or BOOK ONLINE.

ACL Physio ACL Anatomy

ACL Cross Bracing Protocol

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ACL Cross Bracing Protocol

By Corey McDonald, Physiotherapist.

Think you need ACL surgery? Think again! In this Robina Physio on the Gold Coast blog we explore a new conservative ACL protocol… The ACL Cross Bracing Protocol.

For decades now it has been indoctrinated into us that the anterior cruciate ligament (ACL) has zero (or very minimal) capacity for healing, and that we must repair it surgically to be able to return to normal function and sport. However, just over 10 years ago the KANON trial showed that this long-standing belief was indeed, not true. It was able to show that the ACL in certain populations has the capacity for healing at the 2 year follow up of the study.

Now in some recent exciting news in the ACL injury space, a new protocol has shown healing at the 3-month follow up in up to 90% of patients!ACL tear for Cross Bracing

Enter, the Cross Bracing Protocol.

The Cross Bracing Protocol (CBP) has been pioneered by the daring brilliance of the late, Dr. Merv Cross and his son, Dr. Tom Cross who looked to reinvent the way ACL rehabilitation is performed in the hope that this method may provide a better return to function than the surgical approach. For certain populations without funding or even access to seek out treatment options, the CBP may be a ground-breaking approach to helping thousands around the world.

To get to the point of what the CBP is – it entails keeping the eligible patient in a range of motion brace locked at 90 degrees for 4 weeks, which will gradually increase in range of motion over a 12-week period. The patient must be non weight-bearing on the injured leg for the first 6 weeks, then will be graduated to partial weight-bearing at week 7 and full weight-bearing at week 10. By week 10, the patient will be allowed to sleep without the range of motion brace on.

Now, the question is – could you be the right candidate for this novel approach? Here’s a few things we need to consider:

  • Must have injured the ACL within the last 2-3 weeks. Ideally, the best timeframe to undertake the CBP protocol is within 4-7 days of injury.
  • MRI to determine the severity and location of the ACL tear, as well as finding any other associated injury to the knee that may need surgical repair.
  • History of DVT or pulmonary embolism, and Doppler screening to be taken prior to bracing
  • Women using the pill will need to seek advice from their GP/specialist as the anti-coagulant medication may interfere with their medication and may be a risk for DVT.
  • You must be functionally independent and able to manage your home/work/study life for a period of strict immobilisation as outlined above.ACL Tear MRI for Cross Bracing

Through the evolution of this CBP study, these criteria were developed to give the eligible patient the best chance of healing without the need for future surgery or encountering any other complications.

In the CBP trial after only 3 months, over 90% of the subjects had shown signs of healing! A small percentage of the grade 1 cases also showed complete resolution at the 6-month follow-up. These patients also reported better quality of life and function, and a higher rate of return to sport compared with the grades 2-3 after 12 months (92% vs 64%).

Another fun fact from this study showed 97% of the patients with concomitant meniscal injuries were asymptomatic following the CBP! These results are incredibly encouraging, however the data in this cohort is too new to tell whether the 2-year follow up will still hold the same, better or worse outcomes than the 3 month follow up.

The authors of this study had noted that the capacity for the ACL to heal may be pre-determined by its initial tear location and severity seen on MRI. This hypothesis is also backed up by the aforementioned KANON trial, indicating better healing capacity at 2-year follow up in people who had a grade 1 ACL tear seen at the initial MRI scan. The subjects who were graded as a 2 or 3, showed less favourable outcomes at the 2-year follow up.ACL tear test for cross bracing

If the CBP sounds like something that would fit you and your current situation, our roles as your physiotherapist at Robina Physio on the Gold Coast are to:

  • help guide your decision for your best and most suitable outcome;
  • assist with equipment prescription and correct use of the equipment;
  • gradually expose you to exercises that will assist your recovery whilst in the brace
  • rehabilitate towards return to sport and/or daily life;
  • liaise closely with your GP and orthopaedic specialist
  • advise for comfortable positioning, sleeping, bathing and skin protection;
  • assist with pain relief

If you have recently been diagnosed with an ACL injury or need further assessment, the expert physiotherapists at Robina Physio on the Gold Coast will be privileged to assist you in your journey to recovery. We stay on the forefront of the most recent evidence and experience-based treatments to give you the greatest result in reducing pain, gaining strength, function and confidence.

If you have recently sustained an ACL Injury or struggling with ongoing Knee Pain and instability visit our expert physiotherapists at Robina Physio on the Gold Coast and getting running pain free again. Don’t hesitate to Contact Us on (07) 5578 7233 or BOOK ONLINE.

Runner Lacing Up with Achilles Pain

Achilles Tendon Myths

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Achilles Tendon Myths

By Aaron Woolley, Physiotherapist

The Achilles tendon serves as the robust link between the muscles of the calf and the foot. Symptoms of Achilles tendinopathy often include pain in the tendon, stiffness following periods of rest, and sensitivity to touch. This condition is typically a result of excessive strain on the tendon or sudden increases in physical activity. It is seen in 25% of professional athletes and affects approximately 15% of recreational runners. It’s no surprise that this issue is commonly encountered at Robina Physio on the Gold Coast. Despite its prevalence, there are many myths and misconceptions surrounding its causes, treatment, and management. This blog post aims to debunk some of the Achilles Tendon Myths and provide evidence-based information to help individuals better understand Achilles tendinopathy.Achilles pain diagram Achilles myths

Myth 1: Only Athletes Get Achilles Tendinopathy

One of the most pervasive myths is that Achilles tendinopathy only affects athletes, particularly runners. While it’s true that athletes are at a higher risk due to repetitive strain and overuse, anyone can develop the condition. Many factors including poor footwear, excessive pronation, sudden increases in physical activity, and even certain medical conditions can contribute to the development of Achilles tendinopathy in non-athletes.

Myth 2: Complete Rest is the Best Treatment

This is probably the most widespread Achilles Tendon Myths around. Historically, complete rest was prescribed as the primary treatment for Achilles tendinopathy. However, recent evidence suggests that complete rest can actually hinder recovery. While it’s important to minimise activities that exacerbate the pain initially, gentle movement and specific exercises that promote tendon loading and healing are now recommended. Eccentric exercises, which involve lengthening the muscle while contracting it, have been shown to be particularly effective in treating Achilles tendinopathy.

Myth 3: Steroid Injections are a Quick Fix

Steroid injections are often thought of as a quick fix for pain relief in various musculoskeletal conditions, including Achilles tendinopathy. However, research indicates that steroid injections may weaken the tendon over time and increase the risk of tendon rupture. Therefore, this Achilles Tendon Myths has the potential to really set back progress and potentially worsen your tendons integrity. Instead, physiotherapy directed treatment like at Robina Physio on the Gold Coast, including exercises tailored to the individual’s condition and pain management techniques, is the preferred approach.

Myth 4: Surgery is Often Necessary

Surgery is sometimes considered a necessary step for those suffering from Achilles tendinopathy, especially when conservative treatments fail. While surgery can be an option for chronic, non-responsive cases, it’s often seen as a last resort. Many individuals with Achilles tendinopathy can achieve significant improvement or even full recovery with a well-designed physiotherapy program focused on strengthening and flexibility exercises. But bear in mind that an Achilles rupture is different beast and may require surgery more frequently.

Myth 5: Pain Equals Damage

The belief that pain is always indicative of damage is a common misconception. In the context of Achilles tendinopathy, pain does not necessarily correlate with the amount of tendon damage. It’s possible to have significant pain with minimal tissue damage and vice versa. This is why assessing and treating Achilles tendinopathy requires a comprehensive approach that considers pain levels, functional limitations, and individual goals rather than relying solely on imaging findings. When managing Achilles tendinopathy slight pain can sometimes be considered favourable.Runner Lacing Up with Achilles Tendon

Myth 6: All Pain Should be Avoided During Recovery

While it’s important to manage pain and avoid activities that cause significant discomfort, some level of pain is acceptable and even expected during the recovery process. A general guideline is the “24-hour rule,” where exercises that cause pain that returns to baseline within 24 hours are considered safe. This approach encourages gradual loading of the tendon, which is essential for healing.

Myth 7: Only High-Intensity Exercise Benefits Achilles Tendinopathy

While high-intensity exercise can be part of a rehabilitation program for Achilles tendinopathy, it’s not the only beneficial form of exercise. Low to moderate intensity exercises, particularly those focusing on tendon loading and stretching, play a crucial role in the recovery process. These exercises help improve tendon health and function without placing excessive stress on the tendon. The expert physiotherapists at Robina Physio on the Gold Coast can put together the highest quality loading program available to treat your Achilles pain incorporating these forms of loading.

Achilles Physio Gold Coast: Achilles Tendon Myths

Achilles tendinopathy can be a frustrating and debilitating condition, but understanding the facts can empower individuals to seek effective treatment and manage their recovery more effectively. By debunking these myths, we hope to provide a clearer path to recovery for those affected by Achilles tendinopathy.

Remember, a personalised approach to treatment, focusing on gradual progression and addressing individual needs, is key to successful management. If you suspect you have Achilles tendinopathy, consulting a physiotherapist or healthcare professional is the first step towards understanding and overcoming this condition.

At Robina Physio on the Gold Coast, we take a comprehensive approach that extends beyond merely diagnosing your injury and handing you a rehabilitation plan. After a thorough evaluation, our primary goal is to swiftly return you to your favourite sports and activities. Our rehabilitation strategy not only provides direct treatment to alleviate your pain, but also includes a comprehensive exercise regimen and a strategically developed plan for your return to running. Recognising the significance of load management, we continue our support by assisting in the planning of your training sessions, ensuring a safe and gradual increase in your running intensity.

I hope you found this article on Achilles Tendon Myths insightful. If your struggling with Achilles Pain and Tendinopathy visit our expert physiotherapists at Robina Physio on the Gold Coast and getting running pain free again. Don’t hesitate to Contact Us on (07) 5578 7233 or BOOK ONLINE.

Calf Muscle Stretch On Step

Sever’s Disease

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Sever’s Disease

By Aaron Woolley, Physiotherapist.

Sever’s disease is the common name for a condition called calcaneal apophysitis. This is a very common condition that affects children/adolescents between the ages of 8-14 and is more common in boys than girls. This injury tends to be more prevalent in sports that involve repetitive activities including running and jumping. However, less active children and adolescents may also experience this condition if they have excessive pronation of their feet and wear unsupportive/flat shoes.

Repetitive overload and pulling on the calcaneal apophysis (C-shaped bone below) causes the growth zone to become inflamed. Sever’s disease presents with pain and tenderness at the back of the heel and/or underneath the heel. The pain typically worsens with activity, although it’s not uncommon for it to feel worse immediately after stopping activity as well. Other traction injuries that a similar to Sever’s disease are Osgood-Schlatter Disease (knee), Sinding-Larsen-Johansson Syndrome (knee), Iliac (Pelvis) and hamstring apophysitis (Pelvis).

Sever's disease anatomy

https://orthoinfo.aaos.org/en/diseases–conditions/severs-disease/

At Robina Physio on the Gold Coast we see this condition quite frequently at the beginning of a sports season. This tends to happen because overuse conditions such as Sever’s disease are very sensitive to changes in activity load. Unfortunately, due to regular stoppages in sports seasons over the last 18 months due to COVID-19 we have seen increased presentations of these injuries. When sport returns again after the latest lockdown, another increase in presentation of this condition is likely for physiotherapists.

The good news is there are some effective ways to treat Sever’s disease and even better completely prevent it. Below are some simple things you can try to help prevent Sever’s disease.

  1. Wear good quality and supportive running shoes and boots when training and at school. Try choosing boots with a slightly elevated heel.
  2. Gradually build the running volume in the lead up to and during the beginning of your sports season.
  3. Of course, warm up and cool down properly. Remember to stretch those leg muscles regularly (especially the calf muscles).

If you’re already suffering from Sever’s disease, you will find some nice tips to help manage your injury below. Combining these tips with treatment from the team at Robina Physio on the Gold Coast should speed your recovery and get you out of pain faster. Although not mentioned below, rest from the aggravating activity is often very helpful but it’s important the return to sport is done correctly otherwise the condition is highly likely to return.

Calf Foam Roller Release: Aim for 30-50 rolls on each leg, especially after training and competition. (Pic from Telehab)

Sever's Disease Roller

Calf Stretching: Hold for 20-30 seconds, repeat 2-3 times. Try to perform most days per week. (Pic from Telehab)

Sever's Disease Stretching

 

Heel Wedges: I would only try these if the symptoms are severe or not responding to other treatments. A small heel lift can decrease the loading on the calcaneus.

Sever's Disease Wedge

If you need assistance to manage Sever’s disease and want to return to pain free running and sport the team at Robina Physiotherapy on the Gold Coast would love to help. Contact Us on (07)5578 7233 or BOOK ONLINE.