Injury Rehabilitation

We've all suffered an injury at some time, whether through exercise, playing sport, gardening, or some other activity. Injuries can be broken down into two categories:

Chronic Injury: An injury that develops slowly and is persistent and long-lasting. They are sometimes referred to as overuse injuries. The symptoms of chronic injuries can be mild, and because of that, they are often ignored.

Acute Injury: These injuries are usually the result of a specific impact, and as such occur rapidly.

Rehabilitation from injury is of utmost importance in helping you gain full functionality once again.

Many sufferers of chronic injury go through their daily routine thinking that their pain is something they will have to live with for the rest of their lives. The good news is that this is not the case.

Once your problem has been identified, a Personal Trainer can help devise a strength and conditioning program to help return your body to the pain-free place that it should be.


Knee Injury


Generally, there are two types of knee injury: inflammatory and mechanical. Inflammatory injuries, such as osteoarthritis, occur as a result of long-term wear and tear on the parts of the knee, while mechanical injuries occur as a result of impact.

Patellofemoral Pain Syndrome (pain in knee cap)

This is a mechanical injury, often seen in runners, that tends to develop due to an impact to the knee or as a result of overuse. The pain associated with this disorder is a result of the kneecap not tracking smoothly in the groove of the underlying bone.

Symptoms include pain in and around the kneecap when sitting or squatting and when walking up and down stairs.

Patellofemoral pain syndrome is often caused by weak quadriceps muscles and tight hamstrings, iliotibial bands (ITB), calf or hip muscles. If this is the case, treatment is based on exercises that strengthen the quadriceps and regular stretching of the tight muscle groups.

If you have a knee injury, call us on 0415 176 190 to find out how we can help.


Shoulder Injury


The shoulder is the most flexible and mobile joint in the body. The movement of the arm and shoulder is controlled by the rotator cuff muscles: the Subscapularis, Supraspinatus, Infraspinatus, and Teres minor. These four muscles control the way the way the arm is internally and externally rotated, and the way it is lifted up and down.

Rotator Cuff Injury

Rotator cuff injuries are generally the result of excessive force, either from lifting something too heavy or from falling while your arm is in an awkward position. They can also be due to degeneration or general wear and tear.

Symptoms include pain and a reduced range of movement in the shoulder. Pain is not always associated with a shoulder injury so range of movement tests are generally the most reliable way of assessing rotator cuff injury. These simple tests include raising your arm above your head or extending it to the side. Generally, the greater the damage done to the tendons, the harder it will be to move your arm.

Prevention is the best medicine. Due to the unstable nature of the shoulder joint, a thorough strengthening program will reduce your chance of injury.

If you're recovering from a shoulder injury, call us on 0415 176 190 to find out how we can help.


Back pain treatment


The back provides support for the head and trunk of the body, strength in the trunk, flexibility and movement. The upper back has the most structural support while the lower back allows for flexibility and movement while bending forwards and backwards.

Low Back Pain

Pain in the lower back is often the result of incorrect lifting techniques and poor posture.

People with low back pain might experience limitations in one or more of the following: standing, sitting, lifting, bending, kneeling and running. The physical limitation will depend on the particular injury and its severity.

Sedentary lifestyles often lead to weak glute, hamstring and abdominal muscles. This causes the muscles that have remained strong to pull the body out of optimal anatomical form. This muscular imbalance will cause people to continue to lift things incorrectly and this misplaced force application within the spine may result in damage to vertebral discs.

If you experience back pain because of this muscular imbalance, you should undertake a program to strengthen the weak muscles of the glutes, hamstrings and abdominals.

If you're suffering from back pain, call us on 0415 176 190 to find out how we can help.


Hamstring Injury


The hamstring is made up of three muscles: the Semitendinosus, Semimembranosus and Biceps femoris. A hamstring strain or pull is a tear in one or more of those muscles.

A hamstring injury is usually sudden and painful. The pain and symptoms will depend on the severity of the injury. Injuries are usually graded from 1 to 3 in order of severity:

Grade 1: Person can walk or possibly jog with little or no pain, however faster running may cause pain.

Grade 2: Person feels pain when walking, and any running causes an increase in pain levels.

Grade 3: Person can’t walk without pain and or using an aid.

Treating hamstring injuries

Initially, treat a hamstring injury by immediately applying ice and taking or applying anti‐inflammatory medication. Follow this with rest and gentle compression. As your rehabilitation progresses, combine rest with a gentle and appropriate strengthening program.

If you suspect you have an injured hamstring you should seek a diagnosis from an appropriate health professional.

If you're recovering from a hamstring injury, call us on 0415 176 190 to find out how we can help.


Ankle injury


The most common ankle injury is an ankle strain. An ankle strain is an injury to the ligaments of the ankle. Ligaments provide connection between the many bones that come together to form the ankle joint.

These ligaments are injured when a greater than normal stretching force is applied to them. Injuries can occur in any number of ways, most commonly when awkwardly planting the foot.

Treating ankle injuries

Initially, treat an ankle injury by immediately applying ice and taking or applying anti‐inflammatory medication. Elevating the ankle is also important to help the body absorb fluid that has leaked into the tissue, and will help minimise swelling to the area. Gentle compression provides support and helps prevent swelling.

If you suspect you have an injured ankle you should seek a diagnosis from an appropriate health professional.

If you're recovering from an ankle injury, call us on 0415 176 190 to find out how we can help.


Other injuries 

If you are suffering from any other musculoskeletal imbalances, please get in contact with us to find out how we can help. 

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