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eliet-physio-Dance-4-Pointe-foot-Adjust.jpgELITE Physiotherapists Share Their Top 5 tips for Managing & Preventing Injury

1 APA Sports Physiotherapist Cameron advises that the most susceptible time for Severe Growing Pains, Stress Fractures or Mental Burn-out in young athletes, is when more training or competition is added during periods of rapid growth. Girls 10-14 years and Boys 14-17 years. Early signs are reduced performance, complaints of ongoing muscle soreness, or reduction in your child's well being.

2 Run faster with less stress on your legs by increasing Stride Rate, rather than lengthening stride. Michael, ELITE Physio, explains that power output can increase by as much as 40% in the propulsive Gluteal muscles with a 10% increase in rate, to enable a reduction in race times!

3 ELITE Orthopaedic Guru, Angela, observes that following joint replacement surgery, the early focus on regaining movement of the affected area does not automatically improve walking, weight shift, or confidence ambulating on uneven surfaces. ELITE can assist with regaining confidence so that individuals do not require a rail when taking the stairs, or a chair to sit on whilst getting dressed. Expect more from your recovery, we do.

4 Young athletes can improve performance in a chosen sport by including strength and resistance training, including high impact Plymetrics, in their training preparation. However, adult "doses" (volume & intensity) are poorly tolerated and considerations need to by made. Cameron, our APA Sports Physiotherapist recommends that sports specific movement patterns are best to practice under resistance loads, and mastery is essential before isolated strenthening is commenced.

5 In order to recover from a severe bout of Vertigo or Dizziness, people must firstly confirm the cause. That is, whether the problem is in the processing of Balance information caused by Nerve inflammation (ie Neuritis), or due to the Gravity detecting crystals within the inner ear balance centre floating about in the wrong spot. ELITE Physio Kate consults NSW wide on Vertigo and Vestibular disorder, and often corrects many management strategies for people that are "just not getting better". Take control, consult an ELITE Physio.

elite-physio-tendinopthy.jpgTENDINOPATHY – Do you have a sick tendon?

Did you recently return to sports only to find that your calf, Achilles, or knee pain returned after weeks of rest? Have you recently commenced boot camp & feel that you’re aching all over in your muscles & not feeling ‘a million bucks’ like they promised? Do you need the best part of a week to ‘back up’ for next weekend’s game? If you answered ‘Yes’ to any of these, then you may have a ‘sick’ muscle tendon.

Tendons link the power producing parts of muscle to bone to enable joint movement. The structure of a ‘healthy tendon’ enables it to cope with the elastic recoil produced during intense sports.

However, when a person performs intense activity ‘beyond the norm', like a double header of games, an ill prepared ‘fun run’, or sudden exposure to jumping or sprinting, tendons may overload & react to become swollen & painful. At this point, a modification of load usually settles symptoms & restores tendon integrity.

But, research conducted at Australian Institute of Sport (2013) has demonstrated that a process of tendon ’decay’ occurs should loads remain excessive. That is, structural changes occur within a tendon to make it less resilient, usually resulting in ongoing pain & frustration for the person.

Should you ‘fit this picture’, we recommend you contact ELITE. Tendons do not like complete rest. In fact, it can speed the process of decay. Tendons require a different approach than the muscle belly to harden in preparation for sport. Our Physios understand this.

Elite-Physio-Adjust.jpgStress Fracture & The Dancer: The show must go on

Upon return to dance following a break, many young dancers will be at risk of too sudden a build-up of dance training, & inadvertently place themselves at risk of soft tissue strain & bone stress injury over the initial 8 weeks of return to sport.

According to Sports Physiotherapy Australia, ‘ ...a sustained sudden increase in volume or intensity of training greater than 10% of the ‘usual load’ will predispose an athlete to sustaining a soft tissue injury in the next 28 days.’ (February Congress, 2012).

Athletes most susceptible are rookies, or those returning from a long break. Cameron, our APA Sports Physiotherapist, advises that , ‘If a dancer experiences swelling or pain in the foot, shins or knees upon return to dance, the key is to listen to their body & back off, until symptoms during loading settle. If symptoms prolong despite initial attempts at rest or volume control, then review should be sought.

Cameron's top tips to prevent injury:

  1. Freshen up prior to concerts & dance exams to get the best out of your body. Last minute cramming only places undue stress on your body & may actually lead to overcooking your body close to performance time.
  2. Cover all bases in preparation: Develop adequate upper & lower body strength to cope with progression to harder levels of dance skills. Use resistance training, dance related core exercise & pilates classes to compliment your dance.
  3. Prioritise correct technique over volume for all routines. Plie with knees squarely over toes & avoid sickling of feet in tondue’s.
  4. Update dance footwear as you grow to maximise support & avoid the ouch during dance.
  5. Eat a varied low fat diet to ensure you have all the ingredients to develop healthy bones, to build lean muscle for powerful movement & sleek lines, & to assist recovery prior to your next dance session. Enjoy movement ! :)

It is important to remember that if you recognise the symptoms early and treat them appropriately you will return to your dance classes sooner.

elite-physio-BPPV-Adjust.jpgVERTIGO, Balance & Dizziness issues, & that word BPPV

Benign Paroxysmal Positional Vertigo, is a condition that causes short episodes of dizziness after moving your head in certain positions. Although the dizzy spells are short lasting, they can be quite debilitating, stopping you from moving, driving and working.

There is no known single cause for BPPV but if you have an episode, you have a 60% chance of it reoccurring. It is also very common after a knock to the head, like you may get in sports, or following a fall. BPPV is caused when the tiny calcium carbonate crystals that naturally form in the middle chamber of the inner ear accidently tumble into one of the semicircular canals of our inner ear.

When the crystals continue to slosh about in the fluid within the semi circular canals, even after head movement has stopped, your brain perceives you are still moving, and thus you feel dizzy, & potentially sea-sick on dry land!

The good news is a Trained Physiotherapist can “pour” the crystals back into their proper location within the inner ear using gentle combinations of assisted head positions. Please see Kate at ELITE if you believe your dizziness is caused by BPPV. As a Vestibular Physiotherapist, Kate has the training to determine which canal has the rogue crystals and what specific positions will be required to drain them.