Jan 2013: Are the Biomechanics of Your Foot and Hip Affecting Your Knee Joint?
Injuries of the knee are common, with patellofemoral pain syndrome reported to demonstrate a particularly high incidence within sporting populations. However, with the aetiology considered to be multifactoral; are we tailoring our interventions appropriately to achieve the best possible clinical results?
A growing body of evidence has looked above and below the knee joint in an attempt to increase the specificity of treatment, and ultimately improve patient outcomes. Understanding these associations and identifying those individuals that exhibit specific movement patterns has the potential to help clinicians more efficaciously treat this patient group. This article looks to discuss this link, consider the evidence supporting interventions that look to modify these characteristics, and pose leading questions for the direction of research in the near future.
You can read more at SportEx.net
Dec 2012: Beat Injury Forever
Listening to what your body is telling you and acting on it quickly, can prevent small problems becoming stubborn, big problems that take a long time to get better.
What the body is subtly saying.. – might indicate..
- Foot – Discomfort in the foot when getting out of bed or the first few steps after a period of rest – Plantar Facititis
- Ankle – Tenderness with pressure around the inside of the ankle joint, particularly during or after the longer runs - Posterior Tibial Tendon Dysfunction
- Heel – Slightly swollen, soreness plus a possible squeaking from your achilles tendon – Achilles Tendinopathy
- Shin – Running your finger up the inside edge of your shin bone is tender, in addition you might find the bone particularly tender in the lower 1/3 of the shin - Medial Tibial Stress Syndrome
- Knee – A bruise like feeling under your kneecap, in particular when going down stairs and after activity – Patellofemoral Pain Syndrome
- Hip – A clicking on the outside of the hip, or discomfort when lying on your side – Trochanteric Bursitis
- Lower Back – Getting to the end of the run and arching your back backwards increases the discomfort – Facet Joint Irritation
Dec 2011: Real Men Do Yoga!
Here I was interviewed on my opinions on Yoga and Pilates. Following much debate about the pros and cons of each form of exercise, my overriding conclusion is that often people end up not doing the most appropriate one! My thoughts of this was that people who have great flexibility will often do yoga as they can do this well, and people who have good control of their spinal motion will often do pilates.
So the take home message was such “If you have great flexibility, don’t go and make yourself more bendy and push your flexibility in yoga, but consider improving your control of movement using pilates. If you are stiff as a board, consider taking up yoga, but be really careful when you start to increase your stretches, as the body is lazy and will just get more bendy in the place that starts to give first, not necessarily the stiffest bit”
Dec 2010: Bounce back from a set back
A 1,2,3 step approach to getting you back to fully fitness
1. Assess the damage
Get a gauge of the severity of the injury early. Look for the classic signs of swelling, bruising, redness and heat. Got all four in the bucket load, then this is likely to need some professional guidance to get you back in action. No signs of any and we are thinking an earlier bounce back is on the cards. Pain levels are a great indicator of acute injury, and are a reliable gauge of progress in the early stages of recovery.
2. Get the right treatment
Tissue healing occurs in phases, and getting the right input at the right time is critical to a good outcome. Experienced athletes, recreational or professional, will have picked up some these skills as they go along. For the less experienced getting some guidance can make all the difference. Rest, Ice, compress and elevate remains the number one early intervention, followed by a rehabilitation programme that promotes normal movement and builds tissue strength/flexibility.
3. Grade your return
This is gold; get it right and you are quickly progressing back to full recovery, get it wrong and you end up bouncing around in no-mans-land, not getting worse, but not getting any better. Respect your symptoms during this phase, stop if your body is telling you to, and build in steady chunks as your body feels able. Stick to the rule of 3’s to help you back; train 3 times per week to allow your body to recover from each bout of exercise, don’t exceed 3/10 pain levels throughout the session, and if after three sessions you are not progressing, get some help because you are not doing something right.