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Does Your Shin Pain Limit Your Running?

podiatry BOSIC

Don’t let shin splints stop you from crossing the finish line! 

By Nathanael (Nate) Chan, Physiotherapist

 

Have you ever felt a niggle or sharp pain in your shins whenever you run or exercise? It could be shin splints.

Shin splints or Medial Tibial Stress Syndrome is a common injury that causes pain anywhere along the inside of the shin bone from the ankle up towards the knee. People who participate in a lot of running or running activities through sports (rugby, football, basketball, hockey, etc.) tend to suffer from shin splints. 

One of the main reason why people get shin splints is because they do too much too soon. Each of us has an ‘exercise threshold’ – the amount of exercise we can do without adverse effects. When we exceed this threshold, we leave ourselves prone to injury.

Common causes

  • Sudden increase in training duration or intensity
  • Increased foot pronation (see image below)
  • High impact activities/surfaces/inclines
  • Inappropriate, worn out or inadequate footwear
  • Incorrect running technique (see image below)
  • Previous/old injuries

3 types of incorrect heel strike positions


Treatment

  • Ice
  • Stretching
  • Strengthening exercises for the core and legs
  • Gradual and progressive running program

How long does shin splints take to heal?

Generally, shin splints can take between a few weeks to a few months to get better, depending on the severity, your fitness level, etc. Unfortunately, you cannot just avoid the problem and expect it to heal with time. While shin splints might seem like a minor issue, if you do not treat the cause, it can lead to more serious complications.

If you’re concerned about your shin pain, contact one of our Physiotherapists at Barangaroo Clinic for some advice today, or book your appointment below.  

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Causes & Treatment for Plantar Fasciitis

BOSIC about us

CAUSES & TREATMENT FOR PLANTAR FASCIITIS

by Nathanael (Nate) Chan, Physiotherapist

 

Has heel pain ever held you back during your walks, runs or training sessions?Are the first few steps you take every morning painful and sore?
Plantar fasciopathy/fasciitis could be the culprit.

The plantar fascia is a connective band originating at the bottom of the heel and stretching towards your toes.  Its purpose is to support the arch of your foot where it elongates during foot contact. It then acts as a spring to propel you forward as a part of the windlass mechanism when we walk or run.

 

Common Causes of Plantar Fasciitis 

  • Flat footed or high arches (overpronation and supination)
  • Middle-aged or older
  • Inappropriate or worn out shoes
  • Overweight
  • Certain sports (e.g. running, dancing)


If you have pains and aches these are our top 3 exercises!

 

  1. Calf Stretches


     
  2. Towel Crunches 




  3. Trigger Point Ball Release 

 

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What Are The Differences Between A Dietitian And A Nutritionist

By Nicholas Gala, Accredited Practising Dietitian

 

Nowadays, it seems like anybody and everybody is claiming to be a ‘nutrition expert’. These so-called ‘professionals’ disseminate information which can be misleading and detrimental to your health. So who can you really trust? 

 

Firstly, let us start off by saying that both titles ‘Nutritionist’ and ‘Dietitian’ are not regulated by law, leaving open to people with little or no education to claim them. Your safest bet is to turn to an Accredited Practising Dietitian (APD) or an Accredited Nutritionist (AN), since their accreditation is evidence they have met certain requirements to practice under these titles. Let’s find out how to tell the difference between a Dietitian and a Nutritionist. 

 

Who is a Nutritionist?

An Accredited Nutritionist’s main role is to provide general information on healthy eating, food and diet choices (e.g. vegetarian diets) and weight loss to the public. They have a good understanding of food and nutrition and can give you some tips and tricks to lose those few extra kilos you’ve stacked on recently. 

Before we get into the roles of a dietitian, it is important to understand that an APD can also call him/herself an Accredited Nutritionist as the scope of practice for nutrition education and services cover that of a nutritionist and more. 

 

Who is a Dietitian?


An Accredited Practising Dietitian (APD) is the highest qualified food and nutrition expert, having graduated from an accredited Australia university dietetics course. This four-year university degree covers biochemistry, food science, physiology and most importantly, medical nutrition therapy. 

 

The education and extensive training in medical nutrition therapy is what sets an accredited dietitian apart from a nutritionist, allowing a dietitian to help improve the health of individuals with conditions such as diabetes, gastrointestinal diseases, high cholesterol and more. 

 

In addition to possessing an in-depth scientific understanding of food and nutrition, accredited dietitians are also assessed on skill sets including communication, counselling and education throughout their studies. Gone are the days of the ‘one-size-fits-all’ approach – the APD’s role is all about you, their client.

They are trained to understand that no two people are the same, so  their nutrition management shouldn’t be either.  

 

It is a dietitian’s role to understand you as an individual and provide both long- and short- term strategies to encourage long-term behavioural changes to help you achieve your goals towards better health.

 

To add to this, APDs are required to continually develop their professional knowledge as a part of their requirements to hold their APD certification. This means you will always be provided with the most up to date, evidence-based nutritional information. APDs are recognised by the Australian government, Medicare, the Department of Veterans Affairs and most private health funds, so you always get the best bang for your buck! 

 

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Did you know this about your feet and footwear?

exercise physiology BOSIC

By Trevor Proskewitz, Principle Podiatrist

 

You’re hard on your feet, and likely only taking between 3500 – 5000 steps a day. And let’s be honest, how much love do you really give them except for an occasional pedicure or a good soaping for the guys? it’s time to start paying more attention. Here are the footinjuryclinic podiatrist best tips to keep you walking in the right direction. 

 

1. Don’t go barefoot in a public shower

 

You’ve heard it before, but it is worth repeating: Gym showers and public shower floors are a big-time breeding ground for ringworm and the fungus that causes nail and skin tinea, so be sure to wear flip-flops or water shoes. In any shared shower facility you are going to find the obvious post workout sweat, skin cells, clumps of hair and the odd splash of urine. Take extra care drying your feet, working the towel in between your toes. An astringent powder that absorbs moisture and has a fungicidal element is a great idea. 

 

2. Your feet can clue you in to your overall health 

 

Our feet often give clues that something is not right within our bodies. Many years ago showing the Dr your feet was as important as sticking your tongue out when diagnosing an illness.

Podiatrists are often the first to pick up on a problem. For example, if the hair on your toes suddenly disappears and the skin on your feet gets thinner or shiner, peripheral vascular disease (PVD) – poor circulation caused by a buildup of plaque in the leg arteries – may be to blame. PVD is a major red flag for heart problems or a stroke because clogged arteries in the legs are usually associated with blockages elsewhere in the body.

Also look out for extremely dry skin and foot ulcers that don’t heal; they may be triggered by undiagnosed diabetes since high blood glucose levels decrease sweat and oil production. Swelling of the feet can sometimes be a sign of high blood pressure or heart disease. 

 

3. Pointy pumps are the worst 

 

Shoes that push the big toes into smaller toes set you up for bunions, which are painful bumps that form over the bone at the base of the big toe. The skin overlying the bunion may become red, irritated, and swollen, making standing and walking uncomfortable. High heels and pointy shoes can aggravate the alignment of your bones and increase the risk of osteoarthritis. Your shoes should be slightly rounded to avoid crowding and as a work rule when standing long periods about 3 cm high. 

 

4. The length of your toes! Is it a big deal?

 

If your second toe is longer than your first toe (that’s the case for an estimated 20 to 30% of the world’s population), you are at increased risk for bunions, hammer, and claw toes, and even pain under the metatarsal heads due to how you distribute pressure throughout your foot.

All the weight should push off your first big toe, but when the second one is longer, it rolls and flattens, causing all kind of foot problems. If you have this condition (called Morton’s toe), talk to your podiatrist about the best kind of  footwear for the shape of your feet, since ill-fitting shoes make the condition worse. 

 

5. Toenail fungus is so stubborn

 

If your toenails have started to discolour or are becoming thicker and more brittle, chances are fungus to blame. Nails can clear up in time by using laser or taking anti fungal pills, but your risk of a recurrence is high.

Keeping your feet dry and changing out of sweaty socks can help prevent the fungus – which thrives in warm, moist environments and can invade your skin through tiny cuts or the small separation between the nail and nail bed.

Don’t wait! At the first sign of yellow or white discolouration visit the podiatrist at the footinjuryclinic where a nail clipping or scraping will be taken, and a relevant effective treatment plan started. 

 

6. I am convinced my feet are getting bigger and longer 

 

Even if you didn’t put on weight, chances are you went up at least a half-size in the past decade. Your feet absorb 2-3 times your body weight due to gravity, and while they are an amazing structure, the pounding and abuse they receive will change how they look and function. Feet become both longer and wider as you age because the tendons and ligaments that link tiny bone lose elasticity.

Get your feet measure at least once a year so you know your true size. Always try shoes at the end of the day to get a true indication of how much they have stretched out. Wearing shoes that don’t fit properly can cause more than discomfort – it can create or accelerate a bunion or cause blisters, among other issues. 

 

7. You might not be lacing your sneakers right

 

If your shoes rub the tops of your feet and your toes feel too restricted or you find your heels are slipping, it is time to get creative with your lacing. According to mathematics, there are over a trillion different ways to tie shoelaces. If you have high arches and get redness and pain on the top of your feet, skip the two middle holes in your lacing and loop them vertically on the sides of your shoes instead. You’ll lose a little stability, but what you gain in comfort will make it worthwhile. 

 

8. Use deodorant 

 

Yep, the same kind of roll-on that you apply to your armpits can help you prevent the foul smells caused by the sweat glands in your feet. Feet smell when bacteria on the skin breaks down sweat as it comes from the pores. Change shoes regularly as sweat will soak into the shoe. Make sure you scrub and use soap every time you bath or shower.

Speak to your podiatrist if your feet sweat more than usual as you may be suffering form hyperidrosis and a simple solution is just a consultation away. Remember that hormonal changes can cause feet to sweat more, so teenagers and pregnant woman may be especially prone. 

 

 

 

If your feet are troubling you, our Podiatrist’s are here to help! To book in your appointment, see our online booking form below!

For all Foot / Ankle / Heel pain, Foot Injuries, Post-Op Care, Bunions and Orthotic assessment, please allow 40min for your appointment. For all general podiatry care, including: Corns, Plantar warts, Ingrown toe nails, Calluses, Diabetes, Infections, book in a 20min appointment. 

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Why choose an Exercise Physiologist?

BOSIC sports medicine

by Rachael Kent, Exercise Physiologist 

Have you ever considered getting help from an Exercise Physiologist?

To stay healthy it is important to exercise regularly.
If you’ve joined the gym, downloaded a generic fitness app or bought some new exercise gear to get sweaty in but your pre-existing injuries from a decade ago have come back to haunt you this article will help you understand how exercise physiology can help you. 

Exercise Physiologists are allied health professionals with the knowledge and skills to prescribe as well as deliver safe and effective exercise programs based on scientific principle. At Exercise Lab, we treat a whole range of clients, helping them handle various acute/chronic medical conditions, injuries and disabilities. Which brings us to the all-important question: why choose an Exercise Physiologist over a regular personal trainer? Simply put, you’ve got to put yourself first and when you give your body the best possible support it is guaranteed to work better for you. 

Here are some of the advantages of choosing an Exercise Physiologist: 

1. University Trained
A minimum of four years at university are required to complete and attain a Bachelor of Exercise Science and Masters of Clinical Exercise Physiology. We develop an in-depth knowledge of the human body, how it responds to exercise, as well as how medication, injuries and conditions can affect the way people move, feel and think. 


2. Scope of Patients
We are able to treat the general population as well as people living with musculoskeletal,  neurological, cardiovascular, mental health, cancer and metabolic conditions. Living with these conditions is often a life-long journey, so gaining advice from a health professional who is qualified to assess and prescribe physical activity helps to better manage your condition. 

3. Continuous Professional Development 
We have to complete a number of  additional professional education courses every year as these courses are the most up to date research delivered by allied health professionals. This is to ensure we are staying up to date with the most recent research & techniques to prescribe and deliver exercise


4. Allied Health Collaboration
We are responsible for providing updates to doctors about exercise prescription & progression as well as will liaise with all medical professionals you need to be the best possible outcome for your health. Our collaboration with doctors, physiotherapists, specialists and other allied health professionals is to deliver the best result for you. 

Book now below with our Exercise Physiologist Rachael Kent for better health! 

 

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Why does my knee hurt?

podiatry BOSIC

By Sam Davison, Principle Physiotherapist

 

Are your knees stiff and sore after your morning run or an F45 session? Whether you’re a professional, recreational or corporate athlete, many of you will have experienced knee pain at some stage and, boy, does it hurt! Our knees are integral for support and movement. They act as shock absorbers and help distribute the force we place on our legs with every step we take. Injuries occur due to trauma, overuse or chronic load. 

 

Here at Barangaroo Physio, we not only look at the knee joint itself but also the hip and ankle joints. We do this because research shows that reduced mobility and strength in these areas greatly affects the knee joint. Our qualified team is equipped and experienced to get you out of pain quickly and rehabilitate a wide range of knee conditions and injuries, including: 

  • Knee osteoarthritis
  • ACL injuries
  • Meniscal tears and injuries 
  • Jumper’s knee
  • Runner’s knee / ITB friction syndrome 
  • Patella tendinopathy
  • Supra and Prepatellar bursitis
  • Pre- & Post-op knee surgery (ACL reconstruction, ORIF, Meniscal repair, knee replacement) 
  • Ligamentous Injuries (ACL, MCL, LCL, PLC) 
  • Quadriceps and hamstring strains, tears and ruptures 
  • Patello-femoral pain 

Sports injury at knee in fitness training gym. Training and medical concept Premium Photo


Knee pain often manifests itself in the following ways; a soreness in the knee, or a feeling of weakness and instability.  Here are some ways a physiotherapist can help alleviate knee pain: 

 

  • Increase Range of Motion 
    A stiff knee will cause pain and weakness. Increasing the range of movement can help ease the pain as well as improve functional activities such as sitting, standing or climbing stairs 


  • Increase Muscle Strength
    Pain, swelling and injury all cause muscle inhibition of the all-important quadriceps muscles and a feeling of weakness and giving way. The knee joint requires extensive muscle support, not only through the hamstring and quadriceps which have a direct attachment over the knee joint but also of all the muscles in the lower leg. 


  • Strapping/Bracing 
    Sometimes taping or bracing the knee joint can facilitate recovery. This is often dependant on an individual’s injury, symptoms and function. We rarely brace a joint if avoidable, so any discussion about bracing should be with treating therapist. 


  • Reducing Inflammation
     We know that swelling is detrimental to movement and strength. Therefore, a Physio’s goal at the start of treatment is often to reduce the swelling and inflammation. There are a number of ways and means for Physios to do this.


  • Hands-on Treatment 
    The tissues around your knee joint can become tight and sore (particularly scar tissue) and affect the normal biomechanics of the knee joint. Your Physio can identify this through a thorough assessment and examination and release any tight structures. 


  • Activity Modification
    If you have a painful knee, Physios may need to adjust the force/load or stress on the knee joint to enable you to recover quicker. Your Physio will advise what activities will aggravate your symptoms and offer alternative solutions to optimise your recovery. 


  • Rehabilitation Pre- and Post-Surgery 
    Depending on your operation, your surgeon will most likely suggest pre- and post-operative rehabilitation. Research shows us that the recovery times for patients who undergo rehabilitation before and after elective procedures is faster with help and guidance from their Physiotherapist. 

 

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Physiotherapy for Shoulder Pain

BOSIC Specials

Suffering from a sore or stiff shoulder? 

By Sam Davison, Principal Physiotherapist

Every time you reach up to grab something – a book from a library shelf or a coffee cup from your kitchen – you get a shooting pain in your shoulder. No amount of heat gels or ice packs have solved the problem. You need professional help. 

 

The shoulder  is inherently a very mobile joint – perhaps one of the most mobile – and it requires good control and muscle function to swing in all directions and generate significant power. Given the number of muscles, tendons, ligaments and bones that work for this to happen, shoulder dysfunction and pain can occur for many reasons. In some cases, shoulder pain can be referred from other sources such as the neck or upper back and although less likely, even the heart. Problems in the shoulder can occur with everyday wear and tear, overuse or an isolated injury. 

 

But there is good news. In almost all cases, Physiotherapy can help ease symptoms and get your back to do things you love. A Physiotherapy assessment will allow your treating practitioner to pin point the source of your pain as well as identify the cause of your shoulder problem. 

Common conditions we treat are:

  • Rotator cuff injuries
  • Tendinopathies
  • ACJ injuries 
  • Dislocations 
  • Instability 
  • Post-Op surgical repairs
  • Fractures

How can Barangaroo Physio help you? 

We listen to you, letting you tell your story and the main difficulty you’re experiencing. We then have a look, work out what the problem is, make a plan and treat the underlying cause. Whilst we are at it, we also work with you, using various tricks and tools to make sure it never happens again. 

If you’re unsure how our Physios can help, give us a call and one of our team will be in touch soon. 

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We floss our teeth, so why don’t we floss our joints and muscles?

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VOODOO FLOSSING

 

Voodoo flossing is a manual therapy technique utilising a compressive force aimed to improve joint range of motion and improve muscle length. The current body of research is of a low quality with inconsistent findings. There are no negative effects on performance, however it should be used with caution. 

 

There exact physiological process is unknown, but there are a few theories explaining it’s purpose and function.

1.  Improve muscle length through gliding

Through the compressive wrap/floss it aims to pin the muscle down in one position, as we move the muscles and joints through range of movement (e.g. squat), it will in turn lengthen the muscle itself and break up any fascial adhesions. 

2. Compression

Compression is a reduction in volume, in this instance created via wrap/floss around the body part (e.g. ankle or calf). As a result, it restricts blood flow causing an acute physiological response to the body part. After removing the wrap/floss a new blood supply permeates the area and flushes out the lactic acid to promote healing to the specified body part. 

3. Distraction Force

 A common technique used in manual therapy, the floss creates more space for the joint capsule to roll and glide (e.g. ankle for squatting). Thus, increasing the range of motion. 

 

Overall it suggests it will improve range of motion, prevent injuries and enhance your athletic performance!

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The Gold Coast 2018 Commonwealth Games (GC2018)

FAQs information BOSIC

THE LARGEST SPORTING EVENT FOR AUSTRALIA IN THE PAST DECADE.

 

Over the summer thousands and thousands of people flooded the streets of Gold Coast creating an experience like no other. The games provided the Gold Coast city its largest sporting event ever. 

 

A total of over 6,000 athletes and team officials across 70 nations and territories, including 15,000 passionate and friendly volunteers converged in this sunshine city. 

 

As an aspiring educator and advocate of health in the form of a physiotherapist (allied health care practitioner) this opportunities to experience and contribute to the working together as a healthcare allowed me to gain a different perspective from the different health disciplines (Sports Doctors, Sports Physiotherapist, Sports Massage Therapist, Nurses and Athletic Trainers). Most importantly gaining an insight into an athlete’s psychological state of mind pre and post event, often coming and going in a blink of an eye (10seconds for those 100m sprinters). This informal research I conducted whilst working at the Games allows us physiotherapists, and the healthcare team to continually advance, and provide an athlete-centric holistic care to achieve the best possible outcome. 

 

Outside of work, I enjoyed the energy and vibe this event created! The famous quote by Dennis Brown, ‘Every day you learn something new’ became a definite theme through this experience. I learnt many things through engaging conversations with my colleagues and athletes. However, learning about each of the Commonwealth nations/territories, and their culture/languages was truly insightful. At night the city woke up from its sleep with many spectators, athletes, coaches and volunteers converging to view the festivals held each night spread across different locations in the Gold Coast. 

 

All in all, it is enlightening experience that I would recommend to all. Share the Dream! 

 

 

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Chronic Exertional Compartment Syndrome

BOSIC about us

Chronic Compartment Syndrome (CECS) is a painful, chronic exercise-induced musculosketal problem in the affected limb. It is widely under recognised and often misdiagnosed as shin splints in the lower leg or as general muscle tightness from pushing too hard in the gym. Because the symptoms could be explained by a number of factors, formal diagnosis and relevant imaging can sometimes take time. 


Typical Signs and Symptoms: 

  • Aching, tightness, swelling, cramping in the affected limb which can be progressively debilitating 
  • Pins and needles or numbness
  • Can occur in one limb or both (more common) 
  • Pain typically induced by exercise and typically worsened with increased intensity, distance or time 
  • Pain subsidises within minutes of finishing activity


    Causes:

  • When there is increased muscle pressure in a particular muscle compartment during and after exercise 
  • Primarily affects the lower legs and is more commonly seen in the front and side of the shin bone where the compartments sit in a tighter space.
  • When exercises, blood flow increases to the working muscles to improve their capacity, but if the muscle does not expand then the pressure builds up within the compartment and causes severe pain

    Risk Factors: 

  • Age – Although anybody can develop this problem, the condition is more common in athletes under the age of 30 years
  • Exercise – Repetitive impact activities such as running, soccer, walking and jumping
  • Over training – Increasing the duration or intensity of training can increase symptoms significantly


    Diagnosis: 

  • Suspected with a good history and thorough clinical examination  
  • If CESC is suspected then referral to a Sports and exercise Physician is advised to discuss the relevant imaging required 
  • Diagnosis is confirmed when the pressure within the compartment exceeds normal limits. A pressure test is required for this, 


    Treatment Options:

  • Non Operative – Symptoms can be well managed and greatly relieved with activity modification, relative test, optimal biomechanics and compression. However, given the pathophysiology, if an individual wants to maintain a high level of intensive activity and CECS is confirmed on pressure testing then referral to a surgeon is advised 
  • Operative – The operation required for relief is known as a fasciotomy whereby the surgeon divides the outer layer of the muscle (fascia) to relieve pressure. 

It is important to note that chronic exertional compartment syndrome is not a life-threatening condition. It is different from an acute episode of compartment syndrome which is considered a medical emergency.