1. WHY are you doing it? Weigh up the key reason as to why you are considering the injection? Is it because you have pain, cant sleep, not progressing with your exercise program or cant get back to sport or just day to day function? Your key reason why you want to go ahead with an injection should be clear.
2. WHAT are you using to inject? Based on the nature of the problem that you have will really dictate whether or not an injection should be a Cortisone or Corticosteroid as we call it or Platelet-rich plasma (PRP) is another thing that you can get injected. Depending on the nature of the condition will govern what it is that we inject and how we are going to rehab it afterwards.
3. The way in which it is injected. This is really important and unless it is Ultrasound guided, CT guided or has some sort of guidance associated with it, the effectiveness of it will probably be minimised. 10-15 years ago we didn’t really have the capability to inject under ultrasound as much and it was costly but now it has become a lot more accessible and I think the only way to get injected these days is under ultrasound guidance. There is some pretty good evidence out there to attest to that as well. So make sure the injection is guided.
4. The advice you receive post injection is really important and can have a massive impact on the success of the injection. If there is a rest period after the injection to facilitate the healing of the tissue then you need to rest. If you are not sure ask whoever is looking after you, we can also help you with that.
5. The education of your condition. If you don’t understand the nature of your condition and why it presented in the first place, it is highly likely that you will get symptoms recurring again. Without addressing the cause the successfulness of the injection will be hampered. My advice is to get some education, understand whats going on and why its occurring. Is it related to your sport, is there something technique wise you may be doing, do you have an imbalance, or an asymmetry in your body or the way it functions?
If you have anymore questions about injections or your not sure or you want to get your condition assessed, just call us on (07) 5578 7155 or click the link above to book online.
Physio Joe Rowley, who has specific clinical skills in the area of Athlete Development, caught up with Local Andfit crossfit gym owner, Wykie Etsebeth, for a chat – these guys are great and the methods behind their training makes total sense.
We are proud to endorse Andfit crossfit as a great place to train and improve toward your fitness goals.
Being a runner myself, competing in multiple marathons, half marathons and now more recently triathlons, I have always battled with shin pain, or more commonly known as ‘shin splints’.
It can be very frustrating to finally get on top of your training, want to increase your running each week whether it be to run a faster time, for weight loss or just get a bigger hit of those addictive post run endorphins, and all of a sudden, you have to stop training due to that annoying pain in your shins that WONT go away.
After years of trying to find the perfect remedy or quick fix so I don’t miss training sessions and can keep on top of my fitness all year round, I have come up with 6 top tips that can really help get on top of that niggly shin pain.
1. Progress slow
Increasing your training volume more than 5-10% each week can increase the risk of you developing shin pain significantly. Start low and slowly build your way into it so your body has a chance to adapt.
2. Cross training
To maintain fitness, in particular while your beginning to build your tolerance to those weekly kms, giving your shins a break and conditioning other parts of your body that can also aid in your running performance can be very helpful. I have found cycling and swimming very helpful not only for rest from pounding the pavement, but also in building a good aerobic fitness.
3. GYM and strength work
It’s not all about the running, research suggests that strength training can increase your endurance performance as well as increasing the capacity of your muscles / tendons and bones to absorb force and reduce injury risk. A variety of exercises for glutes/ calves/ quads and your feet are all very helpful for long term reductions in shin pain.
4. Running Technique
Certain running techniques can make you more susceptible to developing overuse injuries like shin pain. Pay attention to your running technique as there are very important factors can increase the likelihood of shin pain developing.
5. Appropriate training
Speed sessions, hill repeats, long runs, all have the potential to increase the likelihood of developing shin pain. Scheduling your training year and training sessions so your body is able to adapt between sessions, as well as scheduling rest days is a great way to be able to run without pain for longer.
A number of physiotherapy treatment modalities can help relieve pain and help you get back running quicker than before. Manual treatment, dry needling, strapping, massage to name a few.
If you are battling with dreaded shin splints, and to find out more about how to get rid of these annoying injuries click here to book an appointment or call us on (07) 5578 7155.
Do you have a ski trip booked this year? Avoid ski injuries with the right preparation leading up to your holiday and avoid the 3 biggest mistakes people normally make.
Physiotherapist Jess Norton spent almost four years living and working in Vancouver, Canada and enjoyed plenty of time on the slopes. Jess is very familiar with ski and snowboarding injuries and shares some insight on preventing injuries below.
Not training in the lead up – one of the biggest mistakes we make leading into the ski season or a skiing holiday is lack of preparation. The way we use our muscles while skiing and snowboarding is very different to the way we move during day to day activity, so we need to train for this different type of movement. Quad, glut and core muscles are typically the muscles that need the most focus.
Not making sure you are fit to spend all day on the mountain – Cardiovascular fitness plays a large role in injury prevention – make sure you get the legs conditioned to tolerate a big day on the slopes – a stationary bike or push bike is great for this
Fatigue is a major factor in injuries on the ski slopes so it is important to train endurance as well as strength and flexibility.
3. Not getting a lesson if you haven’t skied in ages – make sure you get a lesson when you return to the slopes after a long hiatus. Your technique is critical in making sure you remain injury free and enjoy yourself
For ski and snowboarding injuries and to start conditioning yourself for an enjoyable holiday book a time with Jess by clicking here OR Call us on 07) 5578 7155 or email firstname.lastname@example.org to book now.