Azka Sport Physio
Azka Sport Physio
Azka Sport Physio
SPORTS
PHYSIO
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1 Shin Splints 6
What causes shin splints and how do I prevent them?
2 Hamstring Strain 8
I’ve pulled a hamstring muscle playing football, what’s the
best treatment advice and how do I prevent it happening
again?
3 Cramps 11
What causes cramps and how do I get rid of them?
4 Hot or Cold 12
With sore legs from running, is a hot bath or cold water
better for recovery and to help prevent injuries or niggles?
5 Sore Hips 14
I walk every week (around 6-7k per walk) and I get quite sore
hips/pelvis from this. I’ve been fitted for shoes but it’s still
quite sore. Is there anything I can do to help this?
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6 Strapping vs Bracing 17
Is it better to use a brace or strapping tape when coming
back from an injury?
7 Massage 19
What’s the fastest way to relieve tension in the muscles
without seeing a masseuse or leaving the house?
8 Getting Treatment 20
What’s the best time to seek treatment on a sports injury?
Should I wait until the swelling has gone down a bit?
9 R.I.C.E 22
Is R.I.C.E still the best advice for immediate injury treatment?
10 Warming Up 23
I’m confused about warm up advice, should I be doing static
or dynamic stretches, or something else?
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What can be done to encourage the injury to heal well and reduce your
chance of injury?
Your physio will comprehensively assess your • There is evidence in support of treatment
injury and set out a rehabilitation programme and exercises directed at improving the
which may include the following; mobility AND stability of the spine, and
also the positioning sense and stability of
• Encourage adequate flexibility of the
the pelvis, hip, knee and foot.
hamstring groups and ensure that the
neural supply to the muscle is functioning • Review your footwear dependent on your
well. specific foot type, e.g. pronator (flat),
neutral or supinator (high arch) foot.
• Improve the strength, endurance and
performance of the hamstring group by • Suggest a warm-up routine, including
giving appropriate exercises during your dynamic stretching and plyometric
recovery (including Nordic curls which exercises.
the research has shown to be effective in
• Teach you a gentle warm-down with
rehabilitation and prevention of hamstring
stretching after activity to restore resting
injury).
muscle length and help reduce the waste
• Improve the function of the hamstring by by-products formed with exercise.
encouraging you to run when appropriate,
• Discuss with you the need to keep
advancing to include sprinting,
hydrated.
accelerating/decelerating, incorporating
changes of direction, jumping, kicking and • In the case of tournaments or many games
lunging as your injury heals. in a row, consider the use of ice baths
to help reduce muscle injury and assist
recovery – are you tough enough!
During this time he gained extensive experience in performance, sports and corporate health sectors –
including working as physiotherapist with Riverdance - The Show from 1997 to 1999, as they toured
Europe, Australia and New Zealand and as a physiotherapist at Tottenham Hotspur Football Club
in 2005 to 2007. Grant also looked after the 2000 Olympic Heavyweight boxing champion Audley
Harrison, from 2000 until 2007.
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It is possible that the wrong shoe for a walker could alter the mechanics
of the lower limb enough to create gradual onset hip pain
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Braces come in many shapes and styles and
if you are looking at a brace it is best to
seek advice, as a good and appropriate fit
is important for the best effect. Though the
initial cost may be higher if you are going to
Strapping, though initially feeling tight,
need support over a longer time it can be
stretches and starts to give after 15-20
cost effective. Braces don’t usually need help
minutes – a way shorter timeframe than most
to apply, which makes life easier if you need
trainings or games. The benefit therefore is
to put it on regularly. Some people find them
largely sensory – the pulling of the tape on
a bit bulky, and some sports won’t allow
your skin helps keeps your body aware of
certain materials when involved in play.
the area and more responsive to movement.
Strapping can cause skin irritation in some So which is better? The simple answer is that
people, especially after being worn over a either can be used, but in some body areas
period of time and often needs someone else or situations, one may be more practical than
to apply it. If only used for a short period of the other. Discuss the best option for your
time it is quite cost effective. injury with your physio.
Bracing and strapping should not be used to try and allow you to do
activities that you (or your injury) are not ready for.
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— Answered by Gill Stotter the muscle fibres with an oil or cream. You
can also use a tennis or spikey ball or a foam
There are a number of reasons for people
roller to ease out the tension.
to feel tightness or tension in their muscles.
It can be due to over-training, lack of Following the massage gently stretch the
preparation and conditioning or due to muscle using effective breathing techniques
muscle imbalances. Muscles work together to increase relaxation and promote the
to perform functional movements; some can length in the muscle. Gently work into the
be weak and not activating correctly whereas stretch, breathing in through your nose and
others become tight due to over-activity. It out through your mouth, hold for 30 seconds
is a fine balance for the body to function and repeat 3-4 times, increasing the range
optimally, similar to keeping your car tyres of active movement. You may feel slight
balanced. discomfort as the muscle is lengthening.
Always maintain good alignment as you
Tension in the muscles can be relieved by
stretch; it is important that the stretch is
heat, self-massage and stretching. You
not painful and it should never feel worse
may find a tight trigger point in the muscle
afterwards.
or a tight band of tissue. Firstly warm the
muscle with a heat pack for a few minutes Education, injury prevention and teaching
to promote relaxation and increase blood self-management strategies are all important
flow, then gently massage along and across roles of a physio – so if the tension doesn’t
disappear then make sure you seek
professional advice.
The best time to seek treatment for a sports information and the necessary compression
injury is ‘as soon as possible’. This is especially bandages and techniques to help with
true for significant injuries that affect your the RICE protocol (Rest, Ice, Compression,
ability to walk or weight-bear or to carry out Elevation) and advise you how to avoid
your normal activities. Physios can assess “HARM-ful” activities (Heat, Alcohol,
your injury and provide you with a diagnosis Running and Massage) that may slow down
and a specific management plan for your your recovery.
injury. They can also refer you for further
investigations such as x-rays or ultrasound To answer the question regarding whether
scans to help with making a diagnosis or to you should wait until the swelling has gone
rule-out a more serious injury. down before you seek treatment, the answer
is ‘no’, you don’t have to wait. Swelling is
The first 48 hours after an injury is the most usually a sign of tissue damage. As well as
critical time for the management of acute assessing the significance of the swelling
sporting injuries to avoid further damage and providing a diagnosis, your physio can
that could later lead to impaired healing. We show you how to manage and minimise
know that proper management in the early the swelling in the early stages to optimise
stages of injury can significantly reduce the your recovery. As the swelling goes down,
time it takes for you to return to your sports it is important that you begin to move the
or recreational activity. Your physio can injured part slowly and progressively to avoid
advise you how to care for your injury in the excessive stiffness that may develop later on.
early stages by providing you with specific Your physio can provide advice about when
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to begin moving, how much and how often, shape for your return to sport while you
and provide valuable advice about what recover from your injury. There is nothing
other activities you should and shouldn’t worse than getting your sprained ankle ready
be doing at various stages of your recovery. to play again, only to find your lungs are
So even if there is some swelling, there are letting you down!
many things you can be doing to help your
recovery with the guidance of your physio. So, in summary, see your physio early for
a diagnosis and advice on the best way to
After the swelling has reduced, your manage and rehabilitate your injury, and
physio can provide you with appropriate how to keep the rest of your body in the best
strengthening and rehabilitation exercises possible shape to get you back to sport as
specific to your sporting activities to help soon as possible.
minimise the risk of future injury to the same
area, or to other areas that may compensate
for any residual weaknesses.
A physio can also advise you on ways to
maintain your general fitness if you are
unable to run or carry out your usual fitness
or sporting activities because of your injury.
Physios can prescribe exercises and cross-
training/fitness activities that will help to keep
the rest of your body in the best possible
Dr Angela Cadogan
Physiotherapy Specialist (Musculoskeletal)
PhD, NZRPS, MNZCP (Advanced Practitioner – Sports & Orthopaedic)
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Static stretches are used to increase the • It takes 3-5 minutes to raise muscle
length of the muscle, and short duration temperature and if you warm up for too
static stretches can be used in the warm long it can affect performance (keep it
up, but be aware that repeating static shorter than 20 minutes and below 80%
stretches for 30 seconds or more can affect intensity).
performance as this reduces the force output
• Once you have increased your muscle
of the muscle.
temperature, do a couple of repetitions of
Environmental factors can influence your dynamic stretches or short static stretches
warm up; you may need to warm up longer (8-12 seconds) for each of the major
in colder conditions, or for shorter periods muscle groups you will be using.
when it is really hot. The intensity of or level
• Use a couple of activation exercises such as
of competition can also have an influence on
plank or single leg supine bridge to activate
how intense your warm is.
stabilizing muscles.
To summarize:
• Static stretches of greater than 30 seconds
• Warming up prepares your body and mind can be used at the end of training to
for performance and helps reduce the risk increase muscle length but may have a
of injury. short term negative effect on performance.
Justin is the director and principal physiotherapist of Back to Your Feet Physiotherapy Ltd. He
has over fourteen years sports physiotherapy experience and holds a Masters of Health
Science (Hons), a Post Graduate Diploma in Musculoskeletal Physiotherapy and a Post
Graduate Certificate in Western Acupuncture. He has worked with New Zealand Football
since 2004. Justin also worked full time at the NZ Knights FC for two years and with
Waitakere United for three seasons, and is currently the physiotherapist for New Zealand
Football’s elite referee group, the New Zealand Roller Derby Team, Western Springs AFC, Pirate City
Rollers, and the Auckland Roller Derby League. www.backtoyourfeet.health.nz
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USEFUL RESOURCES
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