PHYSIOTHERAPY ON ITB

Iliotibial Band Friction Syndrome WHAT IS IT?

A sharp disabling pain referring down the outside of your thigh, down to the knee. The ITB is a thick band of tissue called fascia and originates on the outside of the hip and inserts into the side of the patella (knee cap) and the tibia, (shin bone).  ITB  also attaches into the glutes and tensor facia lata muscle.

Causes Too much too soon, ie not increasing distance when running gradually. The rule is 10% increase weekly Poor training, Improper footwear  Sudden addition of hill running to training Muscle imbalances including weakness of the hip abductors, dominance of the gluteal muscles. Poor flexibility/ tightness of lower limb muscles. Prevention Stop in the name of pain! If you feel discomfort on the outside of the knee when walking, running, get it checked out!  TEST IT: If you walk with a stiff legged gait, and the pain goes away, you likely have this syndrome. Treatment – See a Physio! Ice to decrease inflammation. At least 4 times per day for 10 minute intervals. Relative rest! Alternate running with another activity to prevent further tissue damage eg. swimming Decrease the intensity of training session. Stretching exercises. Physiotherapy treatment to decrease inflammation and pain, stretch and strengthen and prevent re-occurrence. Control any excessive pronation with orthotics if needed or change your footwear. Foam roller. Stretches Stretches must be done slowly and gradually Repeat five times or more each stretch. Stretch often, Stretch both legs. What to stretch, Piriformis and Iilotibial Band Click the link for piriformis and watch the space for ITB stretches https://www.youtube.com/watch?v=gxy8_dacMUY Strengthening Once the acute painful stage has subsided, Start 5 repetitions and progress to 3 sets of 20 repetitions with increasing resistance with weights or a resistance band. Side Lying Abduction Side Lying with knees bent STAY ACTIVE! I

3 EFFECTIVE CALF STRETCHES

CLICK THE LINK

https://www.youtube.com/watch?v=8I_sjY6JmdQ

STAY ACTIVE AND MOTIVATED

BALLITO PHYSIO TALKS HAMSTRING STRAINS.

With the Soccer fever in the air, I dedicate this blog to a common injury on the field. Infact Team USA's striker Jozu Altidore picked up a hamstring strain in his match against Ghana on June 16th resulting in him sitting out of the 2-2 draw against Portugal. 

What is a Hamstring Strain?

A hamstring strain is is characterised by partial or complete tear of one or more of the hamstring muscles as seen in the figure below. The hamstrings is made of 3 muscles:

• biceps femoris
• semimembranosus
• semitendinosus
  

Hamstring strains are graded according to severity and symptoms. The strain can range from a grade 1 to a grade 3 tear and classified as follows:

• Grade 1: a small number of fibres tear causing some pain, but allows full function.
• Grade 2: More of fibres are torn with moderate loss of function. (Most Common)
• Grade 3: Complete Tear of all muscle fibres resulting in major loss of function.

Causes 

Occur due to a sudden contraction of the muscle often when they are in a position of stretch.  They are commonly seen in running sports. 

Signs and symptoms of a hamstring strain

sudden sharp pain in the back of the thigh, increasing with activity.

Swelling, muscle spasm, weakness, and bruising in the back of the thigh.

Diagnosis of a hamstring strain

A thorough examination from a physiotherapist is usually sufficient to diagnose a hamstring strain

Treatment

Your physiotherapy treatment will aim to:

• Reduce pain and inflammation.
• Normalise your muscle range of motion.
• Strengthen your hamstrings and other lower limb muscles.
• Improve your proprioception and balance.
• Improve your technique and function eg running, sprinting, jumping, hopping and landing.
• Minimise your chance of hamstring re-injury.

TONE THOSE BUMS AND THIGHS. TIPS TO A PERFECT SQUAT

PLANTAR FASCIISTIS/ HEEL PAIN

Heel Pain and Plantar Fasciitis 
Plantar fasciitis is the biggest cause of heel pain.

What is the Plantar Fascia
It is a thick fibrous band of connective tissue on the bottom surface of the calcaneus (heel bone) and extending along the sole of the foot. This fascia prevents over fattening of your normal arch of your foot. Plantar Fasciitis is the inflammation of this connective tissue

Risk Factors
You are more likely to develop this condition if you are:

Active - Repetitive excessive stress. ie. Running, ballet dancing and aerobics.

Overweight/Pregnancy - Carrying around extra weight increases the strain and stress on your plantar fascia..

On your feet – Jobs that require prolonged standing/ excessive walking ie factory workers, teachers and waitresses.

Flat Feet or High Foot Arches – Changes in the arch of your foot changes the shock absorption ability and can stretch and strain the plantar fascia.

Incorrect Footwear - Wearing shoes with poor support.

Weakness in Foot Arch Muscles.

Can It Be Treated
The good news is that it is reversible and very successfully treated.

-steroidal anti-inflammatory medications (corticosteroid). 
-correct your foot and leg biomechanics 
-Physiotherapy
-foot devices such as orthotics.

STAY ACTIVE

CALF STRAINS

CALF STRAINS 

What is a calf strain?

A strain is a stretch or tear of a muscle or tendon. People commonly call such an injury a "pulled" muscle. A calf strain is an injury to the muscles and tendons in the back of your leg below your knee.

How does it occur?

A strain of your calf muscles can occur during a physical activity where you push off forcefully from your toes. It may occur in running, jumping, or lunging.

What are the symptoms?

A calf muscle strain may cause immediate pain in the back of your lower leg. You may hear or feel a pop or a snap.

You may get the feeling that someone has hit you in the back of the leg. It is hard to rise up on your toes. Your calf may be swollen and bruised.

How is it diagnosed?

Your healthcare provider will examine your lower leg. Your calf muscles will be tender.

How is it treated?

To treat this condition:

Put an ice pack, gel pack, or package of frozen vegetables, wrapped in a cloth on the area every 3 to 4 hours, for up to 20 minutes at a time.
You could also do ice massage. To do this, first freeze water in a Styrofoam cup, then peel the top of the cup away to expose the ice. Hold the bottom of the cup and rub the ice over the calf for 5 to 10 minutes. Do this several times a day while you have pain.
Raise your leg on a pillow when you sit or lie down.
Use an elastic bandage around your calf as directed by your provider.
Use crutches, if it is too painful to walk.
Take an anti-inflammatory medicine such as ibuprofen, or other medicine as directed by your provider. Nonsteroidal anti-inflammatory medicines (NSAIDs) may cause stomach bleeding and other problems. These risks increase with age. Read the label and take as directed. Unless recommended by your healthcare provider, do not take for more than 10 days.
You may have physical therapy, which may include treatment of the muscle tissue by a therapist using ultrasound or muscle stimulation.
Your healthcare provider or therapist may tape the injured muscles while they are healing to help you to return to athletic activities.
Follow your provider’s instructions for doing exercises to help you recover.
After you recover from your acute injury, use moist heat for 10 to 15 minutes at a time before you do warm-up and stretching exercises. Do not use heat if you have swelling.
While you are recovering from your injury, you will need to change your sport or activity to one that does not make your condition worse. For example, you may need to swim instead of run.

How long will the effects last?

The length of recovery depends on many factors such as your age, health, and if you have had a previous calf injury. Recovery time also depends on the severity of the injury. A mild calf strain may recover within a few weeks, whereas a severe injury may take 6 weeks or longer to recover. You need to stop doing the activities that cause pain until the muscle has healed. If you continue doing activities that cause pain, your symptoms will return and it will take longer to recover.

When can I return to my normal activities?

Everyone recovers from an injury at a different rate. Return to your activities depends on how soon your calf recovers, not by how many days or weeks it has been since your injury has occurred. In general, the longer you have symptoms before you start treatment, the longer it will take to get better. The goal of rehabilitation is to return you to your normal activities as soon as is safely possible. If you return too soon you may worsen your injury.

You may safely return to your activities when, starting from the top of the list and progressing to the end, each of the following is true:

You have full range of motion in the injured leg compared to the uninjured leg.
You have full strength of the injured leg compared to the uninjured leg.
You can walk straight ahead without pain or limping.
How can calf strains be prevented?

Calf strains are best prevented by warming up properly and doing calf-stretching exercises before your activity. This is especially important if you are doing jumping or sprinting sports.

TENNIS ELBOW

 Tennis elbow is caused by a strain to the tendons in your forearm.
 You may feel pain in your arm and tenderness in your elbow.
•  It can often be easily treated and your pain should ease within 2 weeks.
•  If you can, avoid repetitive movements of the elbow and hand.
•  You can take painkillers to ease pain. Taking them before exercise can help you stay active without causing extra pain.
•  Using an ice pack or hot-water bottle and learning how to protect your joints will help.

•  Try the exercises suggested here to help ease pain and prevent  future symptoms.

UNTIL WE BLOG AGAIN, STAY ACTIVE.