Peak MSK Physiotherapy
  • Home
  • Services
    • Manual Therapy
    • Physio Online
    • Dry Needling
    • Vi-Move
    • Graded Motor Imagery
    • Operative Rehabilitation
    • Muscular & Postural Retraining
    • Clinical Pilates
  • Blog
  • Resources
    • Forms
    • Newsletters
    • FAQs
  • Contact
  • BOOK NOW
  • About
    • Our Team >
      • Luca Scomazzon-Rossi
      • Jayce Gilbert
    • Specialist Physiotherapy
    • Musculoskeletal Physiotherapy
    • What we Treat
    • Clinical Studies
    • For Referrers
  • Home
  • Services
    • Manual Therapy
    • Physio Online
    • Dry Needling
    • Vi-Move
    • Graded Motor Imagery
    • Operative Rehabilitation
    • Muscular & Postural Retraining
    • Clinical Pilates
  • Blog
  • Resources
    • Forms
    • Newsletters
    • FAQs
  • Contact
  • BOOK NOW
  • About
    • Our Team >
      • Luca Scomazzon-Rossi
      • Jayce Gilbert
    • Specialist Physiotherapy
    • Musculoskeletal Physiotherapy
    • What we Treat
    • Clinical Studies
    • For Referrers

Exercise Re-Boot, go for Consistency

17/6/2020

Comments

 
​​With gyms set to reopen on the 22nd many of us have pencilled a gym session into our diary, whether it be gym junkies that have been itching for a good workout or your everyday hero that is keen to lose some weight from isolation. It’s not uncommon for a person to “pick up where they left off” with their gym routine or even to start a program at a higher intensity to “make up for lost time”. After an extended period of time away from exercise a sudden spike in activity loads can lead to preventable injuries (1). Our bodies are slow to adapt to new demands and if they are put through excessive repetitive stress for a period of time then it is not unusual for things to go pear-shaped. 

To start an exercise program after an extended period of time off, start at a level that feels comfortable. Whether it's weights or cardiovascular exercise, pick a starting point that you know you can achieve, now is not the time to experiment! A successful first few workouts should finish with you thinking “I probably could have gone a bit harder”. It’s important to remember that any results that you hope to achieve will not be determined by how hard your first few sessions are but rather how consistent your training volume is (2).
​
Once you have settled on a good baseline training intensity a rule of thumb for progression is 10% per week for moderately trained individuals (3). An example of this is if you do a 5km run then the following week you can trial 5.5km or if you do 10 reps 3 sets of 25kg weights then the following week you can trial 27.5kg.

It is important to keep in mind these tips might not be applicable for everybody and are not as effective as a tailored program, consider seeking the advice of your physiotherapist to determine how appropriate this guide might be for you.

Picture

References​
          1.   Gabbett, T. and Domrow, N, Journal of Sport Science. no. 13 (2007): 1507-1519. 
            2.   Wilmore, J. and Knuttgen, The Physician and Sportsmedicine, no. 5 (2003):45-51. 
         3.   Johnston CA, Taunton JE, Lloyd-Smith DR, McKenzie DC, Can Fam Physician, no. 49 (2003):1101–1109.
Comments

GROIN PAIN

26/2/2020

Comments

 
Do you Suffer from Groin Pain?
Although there are many causes of groin pain one of the most common is a groin strain. This is a layman’s term for a muscle strain of the adductor muscles. A strain can be soreness from unaccustomed exercise or due to damage to the muscle structure including the bony attachment and tendon(1).

​For more information on muscle injury classification systems see our earlier blog, here:

​          ​https://www.peakmsk.com.au/blog/munich-beerhalls-and-muscles.
The muscles in your groin help bring your legs together, steady the ball in socket position of the hip joint and assist the hamstrings. The most common muscle that gets injured in a groin strain is the adductor longus(2). A groin strain usually occurs with high-speed activities such as kicking, change of direction or sprinting. This suggests poor control of you lower body dynamics. That may be a skill or sport specific issue, but usually also includes the body's motor coordination system (motor control) and retraining this is paramount to re-injury prevention.
Picture

​Groin Pain - Symptoms
• Groin pain and tenderness(2)
• Pain when stretching the painful leg out to the side(2)
• Pain when bringing the leg inwards (soccer kick motion) (2)
• Difficulty standing, walking or running without groin pain(2)

​Groin Pain - Treatment
After suffering a groin strain, you should immediately follow the P.E.A.C.E. protocol for the first 48 – 72 hrs which stands for protect, elevate, avoid anti-inflammatories, compression and education(3). If walking hurts, it is wise to use crutches for a day or more.
Physiotherapy management following a groin strain aims to promote tissue healing, restore movement, maintain or improve pelvic stability, restore muscle balance, prevent further injury, and aid in return to sport(4).
A graded pain-free rehabilitation program is essential in effectively healing the injured muscle and includes gentle and appropriate exercises to restore hip range of motion and strength(2). Exercise is used to remodel the healing scar tissues so that the healing fibre tears are aligned in the direction of movement. This includes reforming and improving your motor control. Click on the link below for a video demonstration on some effective exercises to commence following a groin strain.
References
1. Mueller-Wohlfahrt, H.W., Haensel, L., Mithoefer, K., Ekstrand, J., English, B., McNally, S., Orchard, J., van Dijk, C.N., Kerkhoffs, G.M., Schamasch, P. & Blottner, D. (2013). Terminology and classification of muscle injuries in sport: the Munich consensus statement. Br J Sports Med, 47(6), 342-350.
2. Thorborg K, Reiman MP, Weir A, Kemp JL, Serner A, Mosler AB, HÖlmich P. Clinical Examination, Diagnostic Imaging, and Testing of Athletes With Groin Pain: An Evidence-Based Approach to Effective Management. J Orthop Sports Phys Ther 2018;48(4):239-249.
3. ​Dubios, B & Esculier, J. Soft tissue injuries simply need PEACE & LOVE. BMJ. 2019:Retrieved from https://blogs.bmj.com/bjsm/2019/04/26/soft-tissue-injuries-simply-need-peace-love/
4. Haroy J, Clarsen B, Wiger EG, et al. The Adductor Strengthening Programme prevents groin problems among male football players: a cluster-randomised controlled trial. British Journal of Sports Medicine 2019;53:150-157.
Comments

Tablets Down! Is it in the School Bag?

28/1/2017

Comments

 
School bag
The start of the school year heralds much blogging on childhood and adolescent back pain. School bags seem to feature prominently in these. But what is really important for healthy young backs? We will dip into a bit of back ground but then come back to the bag.

Read More
Comments
<<Previous

    Luca Scomazzon-Rossi APAM

    Luca graduated from a Bachelor of Physiotherapy with honours and has a background in personal training.

    Jayce Gilbert FACP, APAM

    Clinic director & Specialist Musculoskeletal Physiotherapist* in treatment for back, neck, headache and TMD (Jaw/Face) problems.

    Archives

    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    April 2019
    March 2019
    February 2019
    December 2018
    November 2018
    October 2018
    September 2018
    April 2018
    May 2017
    January 2017
    January 2016
    December 2015
    October 2015
    March 2015
    February 2015
    December 2014
    November 2014
    September 2014
    May 2014
    October 2013
    July 2013
    May 2013
    April 2013
    March 2013
    February 2013
    November 2012
    October 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    March 2012

    Categories

    All
    ACL
    Ankle Injuries
    Back Pain
    Calf Pain
    Cricket
    Cycling
    Events
    Exercise
    Glute
    Golf
    Hamstring
    Headache
    Hip
    Hip Pain
    Injury
    Jaw TMJ Pain
    Joint Pain
    Knee
    Lifestyle
    Low Back Pain
    Muscle Injury
    Musculoskeletal
    Neck Pain
    Osteoarthritis
    Overuse Injury
    Pain
    Physiotherapy
    Posture
    Recovery
    Running
    Sciatica
    Shin
    Shin Splints
    Shoulder
    Shoulder Pain
    Spinal
    Sport
    Strength
    Telehealth
    Tendon
    Thoracic
    Thoracic Spine
    Training
    Whiplash
    Wrist
    Youth

    RSS Feed

Picture

Contact Us

Shop 4, 544 Hampton Street
Hampton VIC 3188

​
P: 9533 5305
F: 9533 4463

Support

Contact
About
FAQs
​Forms
​For Referrers
​

Connect With Us

© COPYRIGHT 2017 by Absalon PTY. ALL RIGHTS RESERVED.  |   ABN: 41 147 132 330   |   Privacy Policy   |   Terms of Use  |   * Conferred by Fellowship of the Australian College of Physiotherapists in 2010