Stress Fractures in Runners: Warning Signs You Shouldn’t Ignore

By Aaron Woolley, Physiotherapist

Running is fantastic for building cardiovascular fitness, muscular strength and even stronger bones. However, like most tissues in the body, bone needs the right balance between training stress and recovery to adapt. One running injury we take particularly seriously at Robina Physio on the Gold Coast is a bone stress injury aka stress fracture.

Bone stress injuries can start relatively innocently, and the early stress fracture signs in runners are often easy to miss. You might notice a small area of shin, foot or hip pain halfway through a run that disappears shortly afterwards. The problem is that continuing to run through these early symptoms can allow a relatively minor bone stress reaction to progress into a more significant stress fracture.

The good news is that when we identify these injuries early, treatment is generally much easier and time away from running can often be significantly reduced.

So, what should runners be looking out for?

What Is a Bone Stress Injury / Stress Fracture?

Bone is not a static structure. It is living tissue that continually adapts and remodels in response to the loads we place upon it.

Every time you run, small amounts of microscopic stress occur within your bones. Normally this is a good thing. During recovery, your body repairs this microscopic damage and adapts to better tolerate similar loads in the future.

A bone stress injury (BSI) or stress fracture develops when repeated loading begins to exceed the bone’s ability to recover.

Instead of completely repairing between training sessions, microscopic damage gradually accumulates.

Bone stress injuries exist on a spectrum. At the milder end we may see a bone stress reaction, while continued loading can eventually result in a more established stress fracture.

This is why early recognition is so important.

Why Are Runners at Risk of Bone Stress Injuries?

Running exposes the legs to thousands of repetitive loading cycles during every training session.

Thankfully, our bones are extremely good at adapting to this. The issue usually isn’t running itself; it is when there is a sudden mismatch between how much load the bone is receiving and how well it is recovering from that load.

Some common situations we see include:

• Rapid increases in weekly running volume
• Increasing long-run distance too quickly
• Adding several hard sessions into the same week
• Suddenly introducing speed work or hill training
• Marathon and ultramarathon training blocks
• Returning too quickly following injury or time away from running
• Significant changes in footwear
• Changes in running surface
• Inadequate recovery between sessions
• Poor nutrition or insufficient energy intake

Importantly, most bone stress injuries aren’t caused by one single thing.

It is usually a combination of training load, recovery, strength, nutrition and individual risk factors that eventually tips the balance.

Where Do Runners Get Bone Stress Fractures?

Bone stress injuries can occur throughout the lower limb.

Common locations in runners include:

• Tibia or shin bone
• Metatarsals in the foot
• Femur
• Femoral neck around the hip
• Fibula
• Navicular in the midfoot
• Pelvis and sacrum

The location matters because certain bone stress injuries are considered higher risk than others and may require more aggressive load restriction and specialist management.

For example, persistent deep hip or groin pain in a runner is something we take particularly seriously because of the possibility of a femoral neck bone stress injury.

Early Warning Signs of a Stress Fracture

One of the challenges with running is deciding which aches and pains are normal training soreness and which ones we need to investigate.

General muscular soreness after a hard training session is obviously common. Persistent, localised pain that repeatedly occurs when running is different.

Here are some of the warning signs I recommend runners watch for.

Pain That Develops During Your Run

In the early stages, bone stress pain may only begin after a certain distance.

For example, you may feel completely normal for the first 5km before noticing the same small area of pain.

As the injury progresses, the pain will often begin earlier in the run and become increasingly predictable.

A runner might notice symptoms initially at 10km, then 5km and eventually within the first km.

That progression is an important warning sign.

Pain That Seems to “Warm Up”

This is one I hear frequently in the clinic.

“It hurts when I start running, but after a few kms it feels better, so I thought it was okay.”

Unfortunately, improvement after warming up doesn’t necessarily mean an injury is safe to run through.

Symptoms associated with bone stress injuries can sometimes temporarily settle as you continue moving before becoming more painful later in the run or afterwards.

I wouldn’t use the fact that something “warms up” as evidence that it is safe to keep training on.

Localised Pain

Bone stress injuries will often produce pain in a relatively specific location.

Runners will frequently point to an area with one or two fingers rather than describing a broad region of muscular soreness.

This is particularly suspicious when the same exact spot becomes painful every time you run.

Pain After Running

Early bone stress injuries may initially only hurt while running.

As the injury progresses, symptoms can persist for several hours afterwards or still be noticeable the following morning.

If each run seems to make the area progressively more irritated, don’t simply keep testing it every day to see if it has improved.

Pain With Hopping

Single-leg hopping places considerably more load through the leg than normal walking.

For this reason, hopping can reproduce symptoms in people with bone stress injuries.

However, a hopping test alone cannot diagnose or rule out a stress fracture. If you already have significant pain, particularly around the hip or another high-risk location, repeatedly hopping on it isn’t something I’d recommend simply to test yourself.

Pain When Walking

Once a suspected bone stress injury starts hurting during normal day-to-day walking, we become more concerned about the severity of the injury.

At this point, continuing to run is generally not a good idea until the injury has been properly assessed.

Rest or Night Pain

Pain occurring at rest or pain that wakes you during the night deserves assessment.

It doesn’t automatically mean you have a severe bone injury, but it is certainly not something I would recommend ignoring.

Risk Factors for Bone Stress Injuries

Training errors are important, but they are only part of the picture.

When we assess a runner with a suspected bone stress injury at Robina Physio, we want to understand why that runner developed the injury at that particular time.

Training Load

Large or sudden increases in running load are commonly involved.

This isn’t only weekly kms.

Intensity, hills, long runs, running frequency and the amount of recovery between sessions all contribute to overall training stress.

An athlete may technically run the same weekly distance but dramatically increase their bone loading by adding intervals, hills and a longer Sunday run at the same time.

Previous Bone Stress Injury

A previous bone stress injury increases the importance of identifying the factors that contributed to it.

If the original issue was never addressed, simply resting until the pain disappears before returning to exactly the same training program can result in another injury.

Low Energy Availability and RED-S

One important and sometimes overlooked contributor is Relative Energy Deficiency in Sport (RED-S).

This occurs when an athlete’s energy intake is insufficient to adequately support both their training and normal physiological functions.

Over time, low energy availability can affect hormones, bone formation, recovery, immunity and athletic performance.

Although RED-S was historically discussed predominantly in female athletes, we now know that it can also affect male endurance athletes.

This is particularly important in runners who are training heavily, deliberately restricting food intake, losing weight or experiencing recurrent bone stress injuries.

Nutrition

Healthy bones need much more than calcium.

Adequate overall energy intake, protein, carbohydrates, calcium and vitamin D all contribute to bone health, training recovery and adaptation.

Where nutrition or low energy availability may be contributing, we may recommend working alongside your GP and an accredited sports dietitian.

Bone Density

Some runners may have reduced bone mineral density, particularly when there is a history of recurrent stress fractures or bone injuries occurring with relatively modest training loads.

In these situations, further medical investigation including blood tests or a DXA bone density scan may be appropriate.

Strength and Running Biomechanics

There isn’t one perfect running technique that prevents bone stress injuries.

Instead, we look at how an individual runner’s strength, movement and running mechanics interact with their training.

Factors we may assess include calf strength and endurance, hip and lower-limb strength, ankle mobility, single-leg control, running technique, footwear and how these change as the runner fatigues.

For some runners, addressing these factors can be an important part of reducing load on the injured area when they return to running.

How Do We Diagnose a Stress Fracture?

Diagnosis starts with a good history.

At Robina Physio, we will normally ask about your recent training, changes in weekly kms, long runs, intensity, footwear, previous injuries, recovery, nutrition and exactly how your pain behaves during and after exercise.

We then perform a physical examination to assess the painful area as well as relevant strength, mobility and functional testing.

Sometimes imaging is required.

One important point for runners to understand is that an X-ray can be completely normal during the early stages of a bone stress injury.

When there is a strong clinical suspicion of a bone stress injury, an MRI is generally the most useful investigation for detecting early bone stress changes.

Depending on the location and circumstances, X-ray or CT imaging may also be appropriate.

This is another reason why getting assessed early is important rather than assuming a normal early X-ray means there is nothing wrong.

How Are Bone Stress Injuries Treated?

Treatment depends heavily on the location and severity of the injury.

A mild tibial bone stress reaction is managed very differently from a higher-risk femoral neck or navicular stress injury.

Our initial goal is to reduce enough load from the bone to allow healing to occur without unnecessarily removing all physical activity.

Depending on the injury, rehabilitation may involve:

• Temporary reduction or cessation of running
• Modification of walking and everyday loading
• Cycling, swimming or aqua jogging where appropriate
• Progressive calf and lower-limb strengthening
• Hip and trunk strengthening
• Addressing identified mobility restrictions
• Running technique assessment were indicated
• Review of footwear and training structure
• Nutritional assessment or referral when required
• Gradual rebuilding of bone loading
• A structured return-to-running program

In more significant injuries, a period of protected weight bearing or specialist medical review may also be necessary.

The important point is that rest alone isn’t rehabilitation.

Allowing the bone to heal is obviously essential, but we also need to understand why the injury occurred and prepare the body for the loads it will experience once running resumes.

When Can I Start Running Again?

This is usually the first question runners ask me!

Unfortunately, there isn’t one answer that applies to every bone stress injury.

Return to running should be based on the location and severity of the injury and how the runner is progressing, rather than simply waiting an arbitrary number of weeks.

Before returning to running, we generally want normal day-to-day activities to be comfortable and the injured bone to be tolerating progressive loading appropriately.

Most runners then start with a structured walk-run program.

From there we progressively rebuild:

1. Running frequency
2. Continuous running duration
3. Weekly running volume
4. Long-run distance
5. Faster running and higher-intensity sessions

Trying to rebuild all of these at once is a common way runners get themselves back into trouble.

Why Do Bone Stress Injuries Come Back?

Recurrence generally occurs because the bone has healed but the reason it became overloaded hasn’t changed.

Common examples include returning to previous mileage too quickly, immediately restarting speed sessions, inadequate lower-limb strength, poor recovery, persistent low energy availability or simply repeating the same training errors that contributed to the original injury.

Our aim at Robina Physio isn’t simply to get you pain-free.

We want to get you strong enough and prepared enough to tolerate your running again.

Can You Prevent Bone Stress Fractures?

We can never completely remove the risk of injury from running, nor would we want runners to be frightened of loading their bones.

Loading is one of the things that helps make bones stronger.

The aim is to create enough training stress to stimulate adaptation while still allowing adequate recovery.

Some simple principles include:

• Progress training gradually
• Avoid sudden spikes in weekly kms
• Introduce speed and hill work progressively
• Complete regular strength training
• Fuel appropriately for your training
• Allow sufficient recovery
• Pay attention to persistent localised pain
• Avoid making several major training changes at once
• Seek assessment early when symptoms aren’t settling

One of the biggest mistakes I see is runners ignoring the same pain for several weeks because they are worried that stopping will interrupt their training program.

Ironically, catching a bone stress injury early may be the very thing that prevents it from interrupting your training for much longer.

Shin Splints or Stress Fracture?

One common question we see is whether shin pain when running is simply shin splints or something more significant such as a tibial bone stress injury.

“Shin splints”, or medial tibial stress syndrome, usually causes a broader area of pain and tenderness along the inside of the shin.

A tibial bone stress injury or stress fracture is more likely to produce more focal pain over a smaller and very specific area.

Things that make us more suspicious of a bone stress injury include:

• Pain becoming progressively worse from run to run
• Pain beginning earlier during each run
• Pain persisting after exercise
• Pain with normal walking
• Significant focal tenderness over the bone
• Rest or night pain

There can be overlap between the two conditions, so it isn’t always possible to tell the difference yourself.

If you have persistent shin pain that keeps returning every time you run, particularly if you can point to one very specific painful spot, it is worth having it assessed rather than simply assuming it is shin splints.

Frequently Asked Questions

What Does a Stress Fracture Feel Like When Running?

A stress fracture often begins as a localised ache that appears after running for a certain distance.

As the injury progresses, the pain may begin earlier, become more intense and persist for longer after you stop running.

More advanced injuries may also become painful with walking or at rest.

Can You Run With a Bone Stress Injury?

Continuing normal running training on a confirmed bone stress injury is not recommended.

Exactly how much activity is appropriate depends on the location and severity of the injury.

Continuing to repeatedly overload the bone can potentially allow an early bone stress reaction to progress into a more significant stress fracture.

How Can You Tell Shin Splints From a Stress Fracture?

Shin splints usually cause pain and tenderness over a broader area along the inside of the shin.

A bone stress injury or tibial stress fracture is more likely to produce focal pain over a smaller area.

However, symptoms can overlap, so persistent or progressively worsening shin pain should be properly assessed.

Will a Stress Fracture Show Up on an X-Ray?

Not always.

Early bone stress injuries may not be visible on X-ray.

If there is a strong suspicion of a bone stress injury, MRI is generally more useful for detecting early changes.

How Long Does a Stress Fracture Take to Heal?

Healing time varies significantly depending on the bone involved, the severity of the injury and individual factors affecting bone health.

Rather than relying purely on a set timeframe, return to running should be guided by healing, symptoms and how well the bone tolerates progressively greater loads.

When Can I Return to Running After a Stress Fracture?

Most runners return gradually once normal day-to-day activities are comfortable and the injured bone is tolerating appropriate functional loading.

This commonly begins with a walk-run progression before continuous running, weekly volume and faster sessions are gradually reintroduced.

When Should You See a Physio?

I would recommend getting assessed if you develop:

• Persistent pain in one very specific area
• Pain that repeatedly appears at a similar point during your runs
• Symptoms that are appearing progressively earlier when running
• Pain that persists after running or into the following morning
• Pain during normal walking
• Recurrent pain in the same location
• Rest or night pain
• Hip or groin pain associated with running
• Pain that temporarily settles with rest but immediately returns when you start running again

When it comes to a potential bone stress injury, I’d much rather assess a runner too early than too late.

Stress Fracture & Running Physio Gold Coast

Bone stress injuries are much easier to manage when recognised early.

The small amount of shin, foot or hip pain that initially appears halfway through a run can sometimes be the first warning sign of an injury that becomes significantly more difficult to manage if you continue training through it.

At Robina Physio on the Gold Coast, we regularly work with recreational runners, competitive runners and endurance athletes experiencing running-related injuries.

Our assessment looks beyond simply identifying where you hurt. We assess your training load, strength, running biomechanics, recovery and other contributing factors before developing an individual rehabilitation and return-to-running plan.

If you’re experiencing persistent or localised pain when running, don’t wait until you’re limping before getting it assessed.

Contact Robina Physio on (07) 5578 7233 or BOOK ONLINE with one of our experienced physiotherapists.

The earlier we identify a bone stress injury, the better chance we have of getting you back to running safely and avoiding a more significant stress fracture.

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.

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.

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.

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!

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.

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.

2. 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.

3. 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.

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.

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.

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.

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.
  

  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.