Meniscus Injuries: Diagnosis & Management Options
What is the meniscus? The meniscus is a C-shaped piece of cartilage in the knee joint that acts as a shock distributor and joint stabiliser. Each knee has two menisci: The menisci help distribute weight and reduce stress on the knee bones during movement. They also play a crucial role in knee stability and joint […]
Applying ‘Progressive Overload’ to Rehab Exercises
When recovering from an injury, it’s essential to rebuild strength, mobility, and endurance in a way that prevents re-injury while still promoting progress. This is where progressive overload comes into play. Progressive overload is the gradual increase of stress placed on the body to stimulate adaptation. Understanding Progressive Overload in Rehab The primary goal is […]
Pain Monitoring During Exercise: How to Know If You’re Pushing Too Hard
Pain is a common concern when rehabilitating an injury or returning to exercise. While some discomfort can be expected, it’s important to monitor pain levels to ensure you’re progressing safely. Here are key guidelines to help you determine if your exercise routine is appropriate for your recovery. Pain Does Not Always Mean Damage It’s essential […]
How to Improve Your Shoulder Range of Motion: A Systematic Approach
Assessment Improving range of motion starts with an assessment. An assessment is essential for the following reasons: Stretching Exercises Based on the assessment, if muscle tightness is identified as a contributing factor to the range of motion restriction, stretching may be prescribed. Some common shoulder girdle muscles that benefit from stretching include: latissimus dorsi, pectorals, […]
Rehabilitation Exercises for Adductor Strains
An adductor strain is an injury to the muscles of the inner thigh, commonly known as theadductors. In the human body, there are five different adductor muscles in each leg. Thesemuscles are responsible for pulling the leg inwards towards the midline of the body, as well asstabilising the leg and pelvis during everyday activities and […]
Corticosteroid/Cortisone Injections- to inject or not to inject?
What are cortisone/corticosteroid injections?Corticosteroids are a type of steroid that can be used as an anti-inflammatory medication. Theyare available in various forms including tablets, inhalers, creams/gels, suppository andinjections. You might have heard about injections for conditions such as shoulder bursitis,trochanteric bursitis, rotator cuff tendinopathy, gluteal tendinopathy, De Quervain’sTenosynovitis and knee osteoarthritis to name a few. […]
Peroneal Tendinopathy
What is it and what are the symptoms? The peroneal tendons (peroneus longus and peroneus brevis) are located on the outside of the foot and have an important role in stabilising the foot. Peroneal tendinopathy is a condition where one or both peroneal tendons become irritated and inflamed. It occurs from overuse, repetitive stress or […]
What are AC Joint Sprains & How Do We Treat Them?
AC or acromioclavicular joint sprains are a very common injury in contact sport athletes – accounting for 40-50% of shoulder injuries in contact sports. They also commonly occur in motor vehicle accidents. They usually occur following a fall on the shoulder or elbow. Basic Anatomy of the Acromioclavicular (AC) JointThe AC Joint is where the […]
Dequervain’s Tenosynovitis
What is it and what are the symptoms? Dequervain’s tenosynovitis is a painful condition that affects the wrist area. It is an overuse injury that occurs from repetitive use of the hands, thumb and wrist which causes inflammation to the thumb tendons resulting in the following symptoms: Who gets it? Dequervain’s tenosynovitis is caused by […]
Simple Do’s and Don’ts for Gluteal Tendinopathy
Gluteal tendinopathy is a painful and sometimes extremely debilitating condition. Understanding what you should do and what you shouldn’t do are equally as important for managing the condition. DO’s: 1.Maintain an active lifestyle within the constraints of your painStaying active is one of the most important things you can do to promote recovery. The last […]
