Exercise Physiology

Achilles Tendon Pain - Gold coast

Achilles Tendon Pain – Gold coast
Achilles Tendon Pain – Gold coast 646 438 Ace Health Centre

Achilles Tendon Pain – Gold Coast

In Our Achilles Tendon Pain – Gold coast post we hope to give you an inside into the cause of the pain.

What is the Achilles Tendon?

The Achilles tendon attaches to the back of your heel beginning in the calf. The gastrocnemius, soleus, and plantaris muscles come together with their tendons to make up the Achilles Tendon. This tendon is not only the biggest tendon in our bodies, it is also the strongest. These muscles are the primary movers for going up on toes, jumping and pushing off when walking or running. Throughout these movements the Achilles Tendon can withstand forces around 10x our body weight. Therefore these muscles and tendons are usually affected with increased activity levels with running or sport, but can also be affected from our daily activities.

 

Why does my Achilles Tendon hurt?

As mentioned above the Achilles Tendon is highly responsible for our ability to move throughout our day and within sport. Because of the high demands and repetitive nature of our activities the Achilles Tendon is susceptible to injury. The most common injury found when dealing with the Achilles Tendon is tendinopathy (or overuse injury of the tendon) which occurs in about 55% of all Achilles type pain. This can occur from increased training load, or a rapid increase in activity levels. Another injury commonly found in athletes is tears or ruptures of the Achilles Tendon due to the explosive movements and the repetitive nature of training within sport.

 

How can I return to my normal activities pain free?

In order to return to full activities a proper diagnosis is important to identify the proper rehab plan. Physiotherapists and podiatrist are able to identify, and help design an individualised rehab program that will help you return to your desired activities. The rehab program would implement symptom modification while beginning a gradual loading program, and moving to more sport specific or activity specific movements to help prevent future injuries, while decreasing current symptoms.

Top 5 Tips to Prevent Sports Injury

Top 5 Tips to Prevent Sports Injury
Top 5 Tips to Prevent Sports Injury 626 491 Ace Health Centre

Top 5 Tips to Prevent Sports Injury

Here top 5 tips to prevent sports injury will be discussed in this blog. We all know that exercise is good for our physical and mental well-being. However, sometimes we can push ourselves too hard and get injured. This can be frustrating and can sometimes prevent us from reaching our goals, whether that be completing our first triathlon or losing a few kgs. Here are 5 evidence based tips to prevent injury:

Manage your Training Load: 

The first of the top 5 tips to prevent injury is around training load. Training load refers to how hard and how quickly our tissues are challenged. Managing this load is one of the best strategies to prevent injury. Train regularly and moderately, with only mild to moderate increases in load. Avoid spikes and lulls in you training and when they do occur be more cautious for a while.

Engage in Strength Training: 

Engaging in strength training will make our tissues (muscles, tendons, bones, ligaments, joints and cartilage) more robust and resilient to injury. A Physiotherapist can design a strength regime specific to your sport.

Update your Sports Shoes: 

It is vital that you wear the correct shoe for your chosen sport. Each sport has its own specific demands and it’s important that you choose a shoe with the appropriate design features to meet those demands. A podiatrist can help you find the appropriate shoe for your needs.

Mind your Diet: 

Aim to eat a well balanced whole food diet with lots of vegetables, fruit and lean proteins. Nutrition is so important for growth and repair of our tissues. A dietitian can help design a diet to meet your daily energy requirements.

Prioritise your Sleep: 

The last of the top 5 tips to prevent injury is Sleep. Sleep deprivation is a common issue and a major factor in chronic pain, impaired athletic performance and injury rates. Getting more sleep boosts performance and enhances recovery. Aim for at least 8 hours a night.

If you are struggling with an injury or just want to optimise your performance, don’t hesitate to call us on 07 5572 6222 or book an appointment online.
What is Whiplash

What is Whiplash?
What is Whiplash? 840 438 Ace Health Centre

What is Whiplash

So, What is Whiplash? Whiplash is an acceleration-deceleration event that results in increased forces directed to the neck, usually from a motor vehicle collision. The impact from the accident may result in various injuries that could present in many different ways. Some symptoms you may experience if you are involved in a car accident include:
  • Neck Pain
  • Shoulder/Arm/Hand/Back pain
  • Pins, needles, or numbness down your arm
  • Sensitivity to touch
  • Decreased neck movement
  • Headaches
Although not as common, other symptoms could include:
  • Vision problems
  • Trouble with your hearing
  • Dizziness
  • Memory/Concentration problems
  • Jaw pain
  • Sleeping difficulty
  • Fatigue
  • Emotional changes

Whiplash Myths

Over the years, there have been mixed sayings on whether or not certain factors relate to recovery success. For example, awareness of the collision has been said to increase your whiplash symptoms. This is actually NOT true. Other myths that do NOT relate to how well you recover include:

  • Shoulder pain
  • Speed of collision
  • Age
  • Marital status
  • Seat belt use
  • Shoulder pain
  • Position in vehicle

How do I treat whiplash?

A motor vehicle accident can be a very scary and potentially traumatic event. It is important to seek both physical and psychological aid for coping and relief strategies. This will ensure you make a full and speedy recovery. Most do make a full recovery after their accident, however, the timeframe of recovery can greatly vary. Seeking treatment and support from your physiotherapist can help facilitate a quicker recovery. Treatment strategies can range from various neck movements to breathing exercises. Seeking assistance as soon as possible after your accident helps ensure your symptoms can be promptly addressed and taken care of.
Book in today for your assessment and realise that whiplash can be treated. Book Now. 
heel pain in runners

heel pain in runners
heel pain in runners 505 344 Ace Health Centre

The Top 5 Exercises for Heel Pain in Runners

The top 5 exercises for heel pain in runners will be discussed in this blog.
The exercises will help improve muscle strength and promote flexibility in the foot and leg muscles. Ultimately it will allow you to get back to running faster and free from pain.

Exercises for Heel Pain in Runners

1. Plantar fascia stretch – 

This stretch will relieve the tension in the plantar fascia. In sitting with the injured foot resting on the other leg, bend the ankle and toes up as shown in the picture. Hold for 10 seconds and repeat 10 times, do this 3 times per day.

2. Calf stretch – 

Tightness in the calf muscle can make the pain from plantar fasciitis worse.  Stretching the calf muscle can help ease the pain. Stand near a wall with one foot in front of the other, front knee slightly bent. Keep your back leg straight, heel on the ground, and lean toward the wall. Feel the stretch along the calf of your back leg. Hold the stretch for 30 seconds, repeat 10 times 1-2 times a day.

3. Rolling stretch – 

Place a round object like a golf ball or trigger point massage ball under the arch of the foot. Rollback and forth for 2 minutes. Repeat 2-3 times throughout the day.

4. Modified calf raises –

Of the top 5 exercises for heel pain in runners, this one is definitely the most challenging. Its best done barefoot.With a rolled-up towel under the toes. Push up into a calf raise, hold at the top, then slowly lower down. The speed should be 3 seconds up, 2-second hold at the top, 3 seconds lowering. Do 3 sets of 12 reps on each leg. If too painful or difficult, start on 2 legs and gradually progress under the guidance of a Podiatrist or Physiotherapist.

5. Short foot exercise –

The short foot exercise can be a little tricky but with the help of a Physiotherapist or Podiatrist, it can be mastered. The idea is to shorten the foot by contracting the small muscles in the foot to raise the arch.Sit in a chair barefoot and form a 90-degree angle at the knee and ankle. Try to shorten the foot by bringing the ball of the foot towards your heel, doming the arch of the foot. Do one foot at a time and try to avoid scrunching up the toes. Hold for 10 seconds then relax and repeat 10-12 times. Practice throughout the day, you can even do it sitting at your desk.

Conclusion

Combine the top 5 exercises for heel pain in runners with an appropriate level of activity that doesn’t aggravate symptoms. Choose suitable footwear and consider foot orthotics to help the pain settle. Contact us for more information and a consult with our podiatrist

lower back pain treatment

Lower Back Pain Factors & Treatment
Lower Back Pain Factors & Treatment 788 522 Ace Health Centre

In this blog we will discuss Lower Back Pain Factors & Treatment. Ace health centre specialise in many different lower back issues. Most importantly the assessments come Via physiotherapists, podiatrists and exercise physiologists. Therefore experts can put together a well rounded management plan for you.

What is lower back pain?

Low back pain refers to pain in the lower third of your back (lumbar spine). Lower back pain is the most common condition treated by physiotherapists. There are three main causes of low back pain. 2% is attributed to referral pain from visceral disease. 1% is attributed to non-mechanical spinal conditions such as inflammatory arthritis, scheurmann’s disease and paget’s disease.  The majority (97%) of low back pain is diagnosed as non-specific low back pain. In other words, This means back pain that does not attribute to a known pathology and specific structure or deformity. There are more factors here.

Lower back pain factors

Firstly some of the major lower back pain factors that puts you at risk of low back pain. These include being overweight, a sedentary lifestyle, poor posture and environmental and workplace factors.  Symptoms can include pain in the low back, buttock and hip. Secondly, It can also include pins and needles, numbness or weakness into one or both legs.  Even though this is the case, it is important to visit a physiotherapist to clear the more sinister causes of low back pain. These are for example what we call red flags. Some of these red flags include:

  • bladder dysfunction
  • a history of cancer
  • night pain
  • history of trauma
  • saddle anaesthesia
  • lower limb neurological deficit
  • unexplained history of weight loss
  • fevers/ chills and recent infections

Lower back pain treatment and management

Management options include a combination of manual therapy and advice and education regarding your condition. Furthermore, Physiotherapists also identify the contributing factors to your condition. They will devise an exercise plan to best manage and prevent future episodes of low back pain.  The biggest prevention strategy is through movement and strengthening.

This can be in the form of a tailored home exercise program or attending regular group exercise classes in clinic. It is expected that 80% of Australians will experience low back pain at some stage in their life. In addition, 60-80% of people experience another episode of back pain after a year. Therefore this is why prevention and continual work with a physiotherapist is so important. Most importantly you should continue even after the initial low back pain episode has subsided.

 

In conclusion at ACE Physio, we will work with you to develop a personalised plan for Lower Back Pain. Above all, we shall asses Factors & Treatment that will ease your pain and get you back doing the things you enjoy! Please call ACE Health Centre to book an appointment with our physiotherapist.

 

Rotator Cuff Guide For The Gold Coast

Rotator Cuff Guide For The Gold Coast
Rotator Cuff Guide For The Gold Coast 550 309 Ace Health Centre

Over the years treating patients complaining about shoulder pain we have noticed that most of you often neglected to work out their shoulders in the cooler winter months spent indoors. In particular the rotator cuff, an area of the shoulder we treat almost daily. Heres our Rotator Cuff Guide For The Gold Coast and an image breakdown.

The term rotator cuff refers to a group of tendons and muscles that work to move and stabilise the shoulder joint.

But how do hurt your rotator cuff?

Rotator cuff injuries can occur as a result of direct trauma or gradual wear and tear of your shoulder.

Rotator cuff injuries are often recognisable by a few key symptoms:

  • Limited shoulder range of movement
  • Pain with different shoulder movements
  • Tenderness on palpation
  • Diffuse ache around the outside of the shoulder and upper arm
  • Weakness in your shoulder and arms

You may also experience:

  • Waking in the night when rolling onto shoulder
  • Pain down the arm to the elbow

What can you do to help fix your rotator cuff?

Your physiotherapist will take a detailed history through subjective questioning. They will then perform a few physical tests of your shoulder to help determine a diagnosis. Imaging will often be requested by your physiotherapist or GP to determine the extent of rotator cuff damage, or for a more specific diagnosis. More severe rotator cuff injuries will require referral to a surgeon or specialist, however less severe rotator cuff injuries often respond extremely well to physiotherapy.

After your assessment, you will be provided with exercises, specific to your injury. The goal of physiotherapy is to reduce your pain and increase function. Your therapist will equip you with the knowledge an exercise program to do so. Heat and pharmaceuticals can also play a role in symptom management of rotator cuff injuries.

What can you do to prevent rotator cuff injuries?

Before you dust the cobwebs off your surfboard or give SUPing another go, make sure your shoulders are nice and strong. There are a few simple home exercises that your physio can teach you. Alternatively, you might like to try pilates classes with a qualified instructor to keep you injury free and in the water all day long.

Thats a wrap for our Rotator Cuff Guide For The Gold Coast. We hope you enjoyed it.

 

NDIS Services Gold Coast

NDIS Services Gold Coast
NDIS Services Gold Coast 900 900 Ace Health Centre

With The NDIS no up and running we have got ourselves registered. We at Ace Health Center are offering NDIS Services on the Gold Coast. We understand that it is hard to find the right health professionals when you have so much else on your plate. This is why our health clinic on the Gold Coast has your services all in one place.

Our Services

Dietitian – We understand that with busy lives diet may not be the first thing on your mind. Diet is so very important though with mental health, well-being, activity and overall wellness. Without this everything else fails. This is available via your NDIS

Podiatry – Keeping on your feet is your transport to see the world. Making sure these are in working order are very important. Many medication and other morbidity can have an impact on your foot health. Reducing foot pain via orthotics and footwear can keep you mobile.  This is available via your NDIS

Physio – Strength, stability and being pain free enable us ot be happy and do the things required to live a long life. This is available via your NDIS

Ex Physiology – Weather you think you need it or not making sure you are getting enough exercise and the correct exercise for you is important to everybody. Not just people on the NDIS

As you can see being healthy doesn’t stop at one place. There is a whole range of factors and influences. Its normally beneficial to assess them all and not just 1. i.e if you want to do exercise you need to have the correct shoes (podiatry), be doing the correct exercise for you, your lifestyle so to not get injured (ex physiology), be getting the correct protein intake to get adequate recovery and not get sick (dietitian).

So if you need NDIS Services Gold Coast then Ace Health center is your clinic.

Top 5 Gold Coast Running Tracks to prepare for the 2019 Gold Coast Marathon

Top 5 Running Tracks to prepare for the Gold Coast Marathon
Top 5 Running Tracks to prepare for the Gold Coast Marathon 1000 563 Ace Health Centre

The countdown is on; In just a little bit over a month, a lot of you reading will (hopefully) be crossing the finish line at this year’s Gold Coast Marathon. Whether you are an avid runner or a first-timer, preparation is always key to a successful marathon! By this stage of your marathon preparation, the runs are getting longer, and most people are getting a little bored or uninspired by your usual running routes. If this is you, we can totally relate! No need to worry though- we have searched all over the beautiful Gold Coast and handpicked our top 5 Gold Coast Running tracks to keep you motivated for the final leg!

 

5. Emerald Lakes Circuit

It isn’t the longest run, but what it lacks in length it makes up for in scenery! Not only that, but Emerald Lakes is home to some beautiful cafes and shaded rest stops that will keep you energized and rested. The loop is also ideal for interval training!

4. Hedges Ave

One of the better known Gold Coast running paths (and part of the Gold Coast Marathon track), Hedges Avenue is packed full of cyclists and runners on a Saturday and Sunday morning! Join the crowd and check out your competition, before finishing off with a quick dip in the ocean or a replenish your energy with one of the Gold Coasts finest Acai Bowls in Nobby’s.

 

3. Burleigh headland

Arguably one of the Gold Coast’s most beautiful beaches, Burleigh has more to offer than its bars and restaurants. Burleigh Headland is a shaded, scenic and dog-free pathway that can lead you either north to the beach pathway towards North Burleigh or south to Tallebugera Creek. For a nice, easy flat run, take the lower track but if you are feeling brave and want to add in some hills, try a few of the undulating circuits. Just remember that there are no water stations on the mountain itself so take a water bottle!

 

2. Main Beach Federation Walk

If you are not into crowds, then this is the running track for you! This track will take you along the beachside from Main Beach to the Spit. You can hear the sound of the waves and spy some wildlife along the way. There are a few circuits intertwined down this path. Though if you stick to the main path and you can’t get lost!

 

1. Currumbin to Coolangatta

This has to be our favourite Gold Coast running track for so many reasons! The path from Currumbin runs right alongside the beach down to Coolangatta. You get all the perks of running on the beach, without having to navigate the sand! The wide, flat, smooth pathways make it a perfect long-run course for runners of all levels.

 

So there you have it- our Top 5 Gold Coast Running Tracks. Don’t just take our word for it; check them out for yourself! If you are interested in running the Gold Coast Marathon or Half Marathon and want to surround yourself with a supportive team to get you prepared, come see one of our Physios or Exercise Physiologists at ACE Health Centre. 

Kids lifting weights

Weights training for your kids; 7 things you should know
Weights training for your kids; 7 things you should know 838 559 Ace Health Centre

If you ask around whether children should exercise with weights, you hear all sorts of answers. It’s safe to say the public is divided. Some say working out with weights too early causes pre-mature bone fusion (epiphyseal fusion), and, as a result, irreversibly stunt growth. While others say it is totally safe for kids to lift some (light) weights.

Ultimately, our physiotherapists aren’t here to tell what side you should be rooting for, but we are here to debunk some myths regarding weight training for children.

 

Weights training does stunt growth

This myth, somehow, is still floating around out there. Scientific evidence indicates that resistance training results in increased serum IGF-I (a biomarker that correlates with bone growth) and that there is no detrimental effect on linear growth (Falk & Eliakim, 2003), There is absolutely no reasonable evidence that points to it being bad for growing bodies.

 

Weights training is dangerous

With quality supervision and an effectively designed program, the rates of injury in weights training are actually very low. And under supervision, kids of all ages can participate. When put next to other popular youth sports, lifting weights had an injury rate of 1 injury every 2850 hours of training, whereas rugby, for example, had an injury rate of 1 injury every 125 hours (Hamill, 1994).

 

lifting weights is boring

Weights (or Resistance) Training is a physical conditioning program that involves various training techniques that progressively increase resistive loads. It can include machines, free weights, plyometrics, body weight, and functional training. It can focus on improving muscle strength, increasing power or muscle bulk, enhancing endurance or a combination of any or all of these, and can be very sports-specific.

 

Heavy lifting doesn’t support weight-loss

Quite the opposite is actually true. In certain body types, weights training can be the key to weight loss. A 2018 report compiled by Active Healthy Kids Australia found that Australian kids are some of the least active in the world, ranking 32nd out of 49 countries. The report gave Australia a D minus for physical activity for the third year in a row.

One Queensland tailor reported being commissioned to make a 9XL pair of school shorts for a waist >150cm. Four out of five primary school-aged children don’t meet the minimum requirements of an hour of moderate to vigorous physical activity each day; even fewer are doing strength or weight-based activities.

Certain body shapes may respond better to heavier load resistance training than long slow distance training. If your child finds it challenging to keep up with other kids with cardio-based exercise (running, cycling, swimming etc) then putting them in an environment where they can dominate is an excellent way to build their confidence and self-esteem, all while getting a serious sweat up!

Based on our experience, big framed (aka big boned) folks, including kids, tend to be the strongest and best at lifting.  And boy do their bodies respond to it when they start training! Don’t be fooled though, leaning the body out through weight training takes time and effort and diligence. You’ve got to keep things going for months on end. Stay motivated!

 

Weight training leads to injuries

Again, quite the opposite is true. Weights training is essential for injury prevention in young athletes. If your son or daughter keeps breaking down physically, or even if you just want to keep them on the park/court/arena/apparatus/dancefloor for the whole season then weights training is a must.

Putting weighted loads through the body in different ways (pushing, pulling, squatting, etc.) helps increase the tolerance to pressures that they’ll face in their sporting lives. A study in 2015 put junior elite soccer players through a 10-week in-season training program and concluded that the program “led to a reduction in muscle-injury incidence and severity and showed improvements in common soccer tasks such as jumping ability and linear-sprinting speed” (De Hoyo et al., 2015)

 

Lifting weights only puts on mass

If you think weight lifting turns your kid into a big massive piece of rock, then think again! Weights training actually impacts brain growth and development.

A European study found that children who are physically fit have a greater volume of grey matter in the brain. This is important for executive function, learning, motor skills, and visual processing.
(Esteban-Cornejo et al. 2017)

 

Weights training is No FUN!

Don’t knock it till you try it! See a professional (ideally a physiotherapist or exercise physiologist) A healthier life often starts with lifting weights.

Best Time to Exercise.

Best Time to Exercise? The Morning vs. Evening debate
Best Time to Exercise? The Morning vs. Evening debate 1000 625 Ace Health Centre

For many of us, finding time to exercise can be challenging. So when we do, it is important to make the most of it. Exercise Physiologists have been debating this topic for years and while the saying goes, “the early bird gets the worm”; however, this isn’t necessarily true as there is no one right or wrong answer.

 

Pros to exercise in the morning

What are the Pros to exercise in the morning

It’s out of the way in the morning

Many early risers state this is the reason they prefer morning workouts. You don’t have to worry about how you will feel at the end of the day or unexpected outings/events.

You will have increased energy for the rest of the day as exercise increases the level of endorphins.. maybe you won’t need that afternoon coffee to help get you through your day after all.

 

It’s better for weight loss

Exercising in the morning will kickstart your metabolism. This means that you may burn more calories during the day as opposed to when you are sleeping.

A 2018 study by Wallis and Gonzalez found conducting a single bout of aerobic exercise in an overnight fasted state increased the utilisation of fat as a fuel source, improved plasma lipid profiles, enhanced molecular signalling pathways related to fuel metabolism in skeletal muscle and adipose tissue (fat) and reductions in energy intake (food consumption) over the course of the day.

 

Your body is prepared

Sleep is the optimal time for your body to recover and repair used muscles and convert food into energy (glucose) for the following day. When you wake up, your body is fresh and ready for a workout. Of course,  provided you slept well.

However, this also means it will take a bit longer to warm your body up of a morning before going into beast mode to prevent injury.

 

More restful sleep

A regular exercise routine always helps with better sleep. Experts suggest a morning workout to really hit the hay hard. Early exposure to daylight in the morning will help your body to power down early at night.

In addition, researchers at Appalachian State University found morning exercise lowers your blood pressure which is correlated with better sleep as it triggers up to a 25% reduction at night.

 

Early birds are more consistent

It makes sense. You aren’t likely to have anything else to do at 6 am. Let’s be real, after a long day, sometimes all you really want is to go home and watch Netflix. CONSISTENCY IS KEY!

 

What are the benefits to exercise in the evening?

Pros of exercising in the evening

What are the benefits to exercise in the evening?

 

You’ll have a more relaxed morning

No need to rush to pack a gym bag, post work out meal, lunch and a change of clothes. You can sleep in and take your time in the shower without trying to be in and out in 30seconds at the gym.

 

You are already fuelled and warmed up

You’re 20% more flexible later in the day as your muscles are warmed up and joints are more fluid from being up and about all day, this means you are less prone to injury.

Research has shown you naturally have more energy between 2-6pm due to increased testosterone levels and as a result of this, you may be better prepared for a workout later in the day.

Furthermore, you may have more energy for a more vigorous workout as you likely ate lunch and some snacks throughout the day to fuel your body.

 

You’ll have a more intense workout

A study by the University of Chicago said post work gym-goers are likely to attain a higher level of fitness as they tend to work out harder.

Protein synthesis peaks in the evening making it an optimal time for weight lifting. Aerobic or endurance workouts are also likely to be improved in the evening too as the lungs are at peak efficiency.

It’s an excellent way to blow of steam
After a long/rough day at the office, a workout can have a large effect on de-stressing when trying to unwind and relax.. as opposed to a bottle of wine.

 

Improved sleep quality

As mentioned morning workouts were better for improved sleep; there is evidence to suggest that evening workouts can help too.

A study showed that those who lifted weights in the evening had longer and better sleep quality than those who lifted weights in the morning.

While there is evidence to support both morning and evening workouts, the best bet is to pick what best suits you and your long term fitness goals as it is more likely something you can stick with – so choose your time and get sweating!

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