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 personalized 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.

Spine Bending

Scoliosis Physio

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Scoliosis Physio

By Aaron Woolley, Physiotherapist.

Continuing with the Robina Physio blog series, we shift our focus to an equally significant but often misunderstood condition: scoliosis. Scoliosis physio presents its unique challenges and more often than not requires a specialised approach of physiotherapy management.

Spinal Anatomy

Before we take the deep dive into scoliosis physio it’s important we understand normal spinal anatomy. The human spinal column is typically composed of 33 vertebrae, categorised into several distinct regions. This structure includes 24 individual vertebrae, along with 9 fused vertebrae forming two separate regions at the base.Spinal Anatomy

Specifically, the spine consists of:

  1. Cervical Vertebrae: The uppermost section, comprising 7 cervical vertebrae.
  2. Thoracic Vertebrae: Following the cervical region, there are 12 thoracic vertebrae.
  3. Lumbar Vertebrae: Below the thoracic region, 5 lumbar vertebrae are located.
  4. Sacrum: This is a fusion of 5 vertebrae, forming a single structure.
  5. Coccyx: Commonly known as the tailbone, typically involving 4 fused vertebrae.

Variations in this structure are possible, including conditions like hemi-vertebrae and fusion of vertebrae in regions outside the sacrum and coccyx.

In terms of spinal curvature, when viewed from the side, the vertebral column in an upright posture reveals five distinct curves:

  1. Cervical Curves: There are two curves in the cervical spine. The upper cervical curve stretches from the base of the skull (occiput) to the second vertebra (axis), curving convexly forward. Conversely, the lower cervical curve, which is lordotic, extends from the axis to the second thoracic vertebra, curving in the opposite direction of the upper curve.
  2. Thoracic Curve: This curve spans from the second to the twelfth thoracic vertebrae (T2 to T12), and is concave forward. This concavity results from the posterior parts of the vertebral bodies being deeper in this region. Additionally, a slight lateral curve is often present in the upper thoracic area, with the convexity directed either to the right or left.
  3. Lumbar Curve: Extending from the first lumbar vertebra (L1) to the junction where the lumbar spine meets the sacrum, this curve is convex forward.
  4. Sacral Curve: This curve, which includes the sacrum, extends from the lumbosacral junction to the coccyx. It is characterised by a forward and downward facing anterior concavity.

Understanding Scoliosis

Scoliosis is a condition characterised by an abnormal lateral (sideways) curvature of the spine. It can occur in children and adults, but it is most commonly identified in adolescents. The curvature can vary in degree, and in some cases, it may be accompanied by a rotation of the spine, leading to a more complex three-dimensional deformity. Scoliosis affects 3% of the population and is more prevalent in females. The severity of the condition ranges from mild to severe, resulting in a diverse array of treatment options. Notably, females have an eightfold increased risk of developing a degree of curvature that requires medical intervention. At Robina Physio on the Gold Coast our Physiotherapists are experts with a deep understanding of the human spine and conditions affecting its function.

Causes and Types of Scoliosis

The exact cause of scoliosis is often unknown (idiopathic), particularly in adolescents. However, some cases are attributed to congenital spinal deformities, neuromuscular conditions, or trauma. Scoliosis can be broadly categorised into three types:

  1. Idiopathic Scoliosis: accounts for approximately 80% of scoliosis diagnoses, identified by the process of excluding other potential causes. The designation ‘idiopathic’ implies that the underlying cause of the condition remains unknown.
  2. Congenital Scoliosis: arises during embryonic development, leading to the malformation of one or more spinal vertebrae. This can happen at any point along the spine and is due to disparities in growth rates within different sections of the spinal column, resulting in curvature and other spinal deformities. Since these irregularities are present from birth, congenital scoliosis is often discovered earlier than idiopathic scoliosis.
  3. Neuromuscular Scoliosis: is a form that develops as a consequence of underlying neurological or muscular disorders, such as spinal muscular atrophy, cerebral palsy, and spina bifida. This variation of scoliosis tends to progress more swiftly than idiopathic scoliosis and frequently necessitates surgical intervention.

Signs and Symptoms

For many scoliosis is more of an aesthetic issue, but it can also lead to physical discomfort and impact overall health. Common signs include:

  • Visible curvature of the spine
  • Uneven shoulders or hips
  • Rib prominence or a prominent shoulder blade
  • Back pain or discomfort
  • Fatigue due to muscle strain

Diagnosis and Assessment

Diagnosis typically involves a physical examination, including the Adam’s Forward Bend Test, and imaging tests like X-rays to determine the curvature’s angle (Cobb Angle). In physiotherapy, a comprehensive assessment is crucial to tailor the treatment effectively. This assessment may include:

  • Evaluating the spine’s range of motion
  • Muscle strength testing
  • Postural analysis
  • Assessing breathing patterns and lung capacityScoliosis Cobb Angle

Physiotherapy Management

The role of physiotherapy in managing scoliosis is pivotal. While severe cases may require more intensive treatments such as bracing or surgery, many individuals with scoliosis benefit significantly from conservative interventions.

  1. Exercise Therapy: Specific exercises are designed to strengthen and stabilise the muscles supporting the spine. This includes strengthening the core, improving posture, and specific stretching exercises to help counter the curvatures pulling.
  2. Manual Therapy: Techniques like soft tissue mobilisation and spinal manipulation can help alleviate pain and improve spinal mobility. Unfortunately, those with scoliosis have a higher prevalence of back pain. This can be managed well expert physio care similar to that provided at Robina Physio on the Gold Coast.
  3. Postural Training: Educating patients on maintaining proper posture during daily activities is crucial in managing scoliosis. It is very common for people with scoliosis to experience other structural/functional changes including winging scapula and forward head posture.
  4. Bracing and Support: In some cases, particularly in growing children and adolescents, bracing might be recommended. Some studies have shown it may help to prevent the future progression of the curve in some patients. The downside is the brace typically needs to be worn 23 hours per day.

The majority of scoliosis cases are only mild with Cobb angles less than 20 degrees and will be managed with observation and physiotherapy. Once angles start to get between 30-40 degrees intervention such as bracing may be considered for some depending on their age. Only once Cobb angles to a more severe level of 40-50 degrees is surgery then considered.

Other than surgery no interventions has been proven to improve a patient’s spinal curvature. But conservative interventions have been shown to be useful in minimising pain and curvature progression. Although it’s important to note that improving the curvature angle doesn’t necessarily mean an improvement of pain and/or function. Therefore, you should take careful consideration when deciding on which treatment path to take.

At Robina Physio on the Gold Coast our Physiotherapists work in conjunction with your GP and Orthopaedic specialist to ensure your and/or your loved get the highest quality care which is guided by the most up to date evidence-based treatments and advice.

Spine Bending

Photo by Inge Poelman

The Good News

While scoliosis cannot always be prevented, early detection and intervention can significantly impact the progression and management of the condition. The vast majority to people with scoliosis have little to no symptoms other than the aesthetic appearance of the spine. Even people with larger curvatures still function normally without limitation, even at an elite sporting level. So overall don’t let a scoliosis diagnosis scare or dishearten you unnecessarily.

Scoliosis, much like TMJ dysfunction, requires a nuanced and specialised approach in physiotherapy. The goal is not just to manage the curvature of the spine but to enhance overall quality of life, ensuring individuals with scoliosis can lead active, healthy lives. At Robina Physio on the Gold Coast, our dedicated team is trained to provide comprehensive care for those dealing with scoliosis, offering support and tailored interventions every step of the way.

If you or someone you know is struggling with scoliosis, don’t hesitate to seek professional help. Early intervention can make a significant difference. Contact Us at Robina Physio on the Gold Coast or BOOK ONLINE to schedule a consultation and take the first step towards effective management of scoliosis.

Achilles Pain

Achilles Pain

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Achilles Pain

By Aaron Woolley, Physiotherapist.

Achilles Pain is a common complaint affecting large numbers of people in the community. The most common injury encountered is termed Achilles Tendinopathy. An overuse injury that involves a range of pathological alterations in the Achilles tendon, often resulting from prolonged overuse and chronic excessive strain on the tendon. This condition is observed in both athletes and non-athletes and may occur with or without an accompanying Achilles tendon tear. Reduced flexibility or stiffness in the Achilles tendon can heighten the risk of such injuries.Achilles Pain

What is the Achilles Tendon?

The Achilles tendon holds the title of the largest and most robust tendon in the human body, endowed with the ability to withstand substantial tensile loads. This tendon emerges from the lower union of the gastrocnemius and soleus muscles and anchors into the lower part of the heel bone, known as the calcaneus.

Encasing the Achilles tendon is a structure called the paratendon, functioning like an elastic sheath that grants the tendon the liberty to glide amidst the neighbouring tissues. However, the vascular supply along the tendon’s length is relatively deficient, as evidenced by the scant count of blood vessels per unit of cross-sectional area. This is particularly true for the segment situated 4-6 cm above the heel bone. Such limited blood flow is often associated with longer healing times after sustaining an injury.

What is a Tendinopathy?

Tendinopathy can be depicted as existing on a spectrum. Progressing along this spectrum, one encounters a robust and healthy tendon, which can transition into a reactive tendinopathy stage. This stage further evolves into tendon disrepair and eventually leads to a degenerative tendon. A tendon’s position on this spectrum is influenced by the loads it endures, and this position can fluctuate based on different factors.

Clinically, tendinopathy is often described as a tendon’s unsuccessful attempt at healing. This condition involves abnormal growth in tenocytes (the cells of a tendon), disturbances within these cells, a breakdown in the collagen fibres, and an increase in the non-collagenous substances within the tendon. The term “tendinopathy” is a general term used for conditions linked to tendon overuse, which includes both the experience of pain and pathological changes. Moreover, tendinopathy is marked by pain, reduced functional ability, and a decreased tolerance for exercise.

Achilles Pain (tendinopathy) can be categorised as either insertional or mid-portion, distinguished primarily by the location of the condition. Insertional Achilles tendinopathy occurs at the junction where the Achilles tendon meets the bone, specifically within 2 cm of its insertion point. In contrast, mid-portion Achilles tendinopathy is found in the body of the tendon, more than 2 cm away from where it attaches to the bone.

Causes of Achilles Pain (Tendinopathy)

The precise cause of Achilles Tendinopathy remains unclear. Achilles pain is often thought of as an injury that only affect sports people. But in-fact this injury is also often found in people who do not practice sports. What we do know is that Achilles tendinopathy is caused from both intrinsic and extrinsic factors. The causes and mechanisms include:

Intrinsic factors: Age, sex, metabolic dysfunction, muscle weakness/imbalance, gastrocnemius dysfunction, anatomical variation of the plantaris muscle, tendon vascularization, torsion of the Achilles tendons and lateral instability of the ankle.

Extrinsic factors: Include mechanical overload, constant effort, inadequate equipment, obesity, medications (corticosteroids, anabolic steroids, fluoroquinolones), improper footwear use, insufficient warming or stretching and sharp changes in training loads.

Achilles Pain Presentation and Assessment

Pain experienced in the morning is a signature symptom, as the Achilles tendon is required to endure a complete range of motion, including stretching, right after rising in the morning. Typically, symptoms are concentrated in the tendon itself and the adjacent area. Swelling of the Achilles tendon is not common but in chronic cases the tendon may become thickened at the tendinopathy site.

When assessing Achilles Pain, a thorough subjective examination gives many key clues to the mechanism of injury. On objective examination palpation of the tendon is one of the most useful tests. A positive result would result in pain, +/- thickening of the tendon of the site. Other important examination components include, range of motion, strength testing, anatomical and technique analysis and special tests including the arc sign and Royal London Hospital Test.

Imaging studies are not essential for diagnosing Achilles Pain (Tendinopathy) but can be beneficial for distinguishing it from other conditions. Ultrasound stands out as the preferred imaging method because it clearly reveals the tendon’s dimensions, variations in the tendon’s water content and collagen structure, as well as any swelling in the bursa. If the diagnosis is uncertain or if the symptoms do not follow the typical pattern, an MRI might be recommended.

At Robina Physio on the Gold Coast, we work closely with GP’s, Sports Physicians and Orthopaedic Specialists. This collaboration is especially important in more severe cases that may require more intensive treatments that are available such as PRP injections and in rare cases surgery. Our aim is to provide comprehensive care and support to address your Achilles issues effectively and get you walking and running again pain free.

Achilles Pain (Tendinopathy) Treatments

Treating tendon issues is the bread and butter of any physio. At Robina Physio on the Gold Coast we use highly effective treatment techniques and get fantastic results for managing Achilles pain. Treatment techniques we use includes:

  1. Load Management: As this injury is mostly impacted by over loading of the Achilles, this is perhaps the most important factor when managing Achilles pain. Finding the “sweet spot” of load is important, followed by gradually increasing tendon loads within the Achilles limits.
  2. Strengthening Exercises / Tendon Loading: Used in conjunction with load management, gradually loading the Achilles in a specific manner is key to stimulating a healing response within the tendon. Typically, we start with isometric holds, then progress into isotonic contractions with progressively increasing loads that match the sport specific needs of the tendon.Achilles Pain Calf Raise
  3. Technique Correction: Poor biomechanics are a common problem related to Achilles pain. These poor biomechanics may need shoe adjustments but also often require running technique assessment and correction. At Robina Physio on the Gold Coast we have highly experienced running physios that offer in depth running and footwear analysis.
  4. Soft Tissue Release: Maintaining the balance of muscles in the leg e.g. gastrocnemius and soleus are an important adjunct to managing Achilles pain. Tightness in the lower limb is often present in people with Achilles pain.
  5. Dry Needling: Is another highly effective adjunct treatment Robina Physio on the Gold Coast offers. In many cases a combination dry needling the leg muscles and threading the Achilles tendon to help relieve pain and promote healing is highly effective.Achilles Pain Dry Needling

Achilles Pain Physio Gold Coast

I hope you found this information helpful. The Physiotherapists at Robina Physio are highly experienced and highly trained in the management of Achilles pain. If your struggling with Achilles Pain and Tendinopathy please don’t hesitate to Contact Us on (07) 5578 7233 or BOOK ONLINE.

Runner at Sunshine Coast Marathon

Running Physio

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Running Physio

By Aaron Woolley. Gold Coast Physio, Robina Physiotherapy.

Running is an excellent activity that offers numerous health benefits. Not only does it help with cardiovascular fitness, it also is great for building soft tissue strength, bone density and has huge benefits for mental health. Running also has great community engagement and therefore has great social interactions whether you’re just starting out or a seasoned competitor. Almost all runners will experience an injury during their running journey. Thankfully, the majority of running injuries are minor and with good quality physiotherapy rehabilitation like you would receive with a Running Physio at Robina Physio on the Gold Coast these injuries can be treated quickly and effectively.

In this article, we will delve into the common causes of running injuries, signs to watch out for, and tips to help you remain injury-free. We will also highlight the pivotal role a Running Physio at Robina Physio on the Gold Coast can have in both managing and preventing future injuries.Runner at Sunshine Coast Marathon

Common Running Injuries

  • ITB Syndrome: The ITB, running from the hip to the ankle, aids in knee stabilization. However, its structure makes it prone to injuries, especially when there’s excessive tension on the lateral knee. Symptoms include pain on the knee’s outer side, worsening pain during runs, discomfort when ascending or descending stairs, and post-run soreness.
  • Patellofemoral Joint Syndrome: The kneecap endures significant force during runs. An imbalance or excessive force can lead to pain around the kneecap. Symptoms often include a vague, shifting pain that might intensify during a run but occasionally diminishes for some runners.
  • Muscle Tightness and Strains: Muscles tightness and pain is highly common in runners. Muscles in the legs, gluts and lower back are the most common sites for muscle pain. But considering that running involves the entire body, running related muscle pain could affect any muscle in the body. Getting an assessment and soft tissue release from an expert running physio at Robina Physio on the Gold Coast can quickly improve this and get you running again. BOOK ONLINE HERE!
  • Shin Splints: Shin splints are characterised by pain along the inside border of the tibia. Swelling in the area may or may not be present. It is common for shin splint related pain to feel like Be dull and throbbing pain that occurs during and after running. Shin splints is often worse at the beginning of running, gets better as you warm up, then worse again following running.Shin Splints Robina Physio
  • Plantar Fasciitis: This condition affects the thick band beneath the foot, crucial for arch support. Symptoms typically include pain near the heel, which may extend across the foot, exacerbated pain during runs, and post-run soreness. Poor running and foot biomechanics highly impact the likelihood of experiencing plantar fasciitis.
  • Achilles Tendinopathy: Tendons, especially the Achilles, can get injured if they can’t handle the exerted load. Symptoms include pinpointed tenderness, a “warm-up effect” where pain decreases during a run, post-run discomfort, and recurring pain after resuming runs post-rest.
  • Stress Fractures: Stress fractures are caused from multiple factors including training overload and poor technique. A stress fracture is a small crack in the bone and presents with persistent pain which is aggravated by running. The most common sites for stress fractures in runners are the tibia and foot. These injuries can often be mis-diagnosed as shin splints so getting an examination from a running physio at Robina Physio on the Gold Coast is highly recommended if you are experiencing shin or foot pain from running.

Factors Increasing Injury Risk:

  • Mis-managed training loads: Arguably the most significant risk factor, poor load management refers to how much running you undertake. Many who visit our clinic fall into the ‘overtrained’ category. Overtraining happens when your body hasn’t had the chance to adapt to the volume of running you’re doing, leading to injuries. It’s a delicate balance between building endurance and managing your running load. See my previous load management blog HERE.
  • Changes in Footwear and/or Technique: It’s common for runners to experience discomfort after switching to a new pair of shoes. Even if the new pair is of the same model and make, the change can introduce a risk. It’s vital to break in new shoes gradually before committing to long runs. You also need to be careful when adjusting your technique. Small changes can drastically transfer forces to new muscles, tendons and bones. This can easily lead to injury if you don’t also adapt your training loads during this time.
  • Inadequate Strength: Strength training plays a vital role in injury prevention. A strong body can handle more stress and protect itself better as your tissues can improve their tolerance to the high impacts involved with running. Some of our joints and tendons experience upwards of 4 times your body weight every stride. Doing a full body strength session that incorporates running specific lower limb exercises (e.g. lunges and step ups) is a must, and don’t forget that core strength.
  • Excessive Muscle Tightness: Running tends to load specific muscles more than others (e.g. calf, quadriceps, hamstrings, gluts and TFL). Overtime these muscles can easily become pathologically tight leading to imbalance and pain. Making you incorporate some mobility work into your training program either with some stretching, foam rolling and/or massage. Getting some massage and dry needling from a Gold Coast Running Physio at Robina Physio will help considerably with this. Foam Roller Calf Muscle

How to Stay Injury Free:

  • Structured Training Plans: Planning is very important in load management and decreasing overuse injuries. Gradually increasing your volumes and strategically adding intensity will make your training more effective and minimise your injury risk. Try to aim for an increase in volume of approximately 10-15% per week, any higher and your injury risk skyrockets.
  • Add Resistance Training: The age-old debate about whether distance runners should incorporate strength training rages on in some communities. But the evidence is clear that strength training is key to preventing and treating injuries. It has also been shown to improve running performance, so really, it’s a no brainer in my book. Adding strength training 2-3 times per weeks can be a huge boost. Try working your entire body in a session and include some more running specific exercises that use “split type stances” e.g. lunges, step ups and single leg deadlifts.
  • Early Intervention: Early detection and timely professional intervention can hasten recovery. Prolonged neglect only exacerbates the injury, making recovery more challenging. Even if it only feels like a small niggle get in and see our Gold Coast Running Physios at Robina Physio straight away for prompt and effective treatment to keep you running harder and longer.

At Robina Physio on the Gold Coast our mission surpasses mere injury diagnosis and treatment. After a comprehensive assessment, we focus on a swift, effective rehabilitation process to get you back on track. Our multifaceted approach includes hands-on treatments, tailored exercise programs, and structured return-to-running plans.

Remember, as Physiotherapists, our goal isn’t just recovery; it’s prevention. We’re deeply invested in injury prevention, frequently conducting running assessments to help avid runners remain injury-free.

If you’re suffering with an injury or need guidance to prevent injuries and set up a training plan, Contact Us on (07)55787233 or BOOK ONLINE with our expert Physiotherapists today! Stay safe, keep running!