When Can I Return To Sport after an injury?

When Can I Return To Sport after an injury?

When Can I Return To Sport after an injury? 600 400 Ace Health Centre

When Can I Return To Sport after an injury?

As an athlete this is a question you may ask yourself  ‘When Can I Return To Sport after an injury?’ post injury. However the biggest challenge to returning can be an injury that has sidelined you. There are a few factors to consider when planning on returning to sport. These can be: the time since the injury, the type of injury, or the effects of the injury on our body. So how will we know when it is safe to return to sport?

Timing of Injury

As our bodies take the time to properly recover from an injury, it is important to know what this means for our return to sport. Early on following an injury our bodies begin to protect us. It does this by creating inflammation around the area. This so you may noticed an increase in size. Along with this you may find you have less movement in the area. You may even notice a colour change of the skin/bruising. This is the bodies natural protective process which allows more blood flow and nutrients to enter the injured area.

However what a lot of us have probably noticed is that the area becomes a lot more sensitive to touch or movement. This  may cause an increased levels of pain for something that should not hurt. This process of inflammation will typically start within the first 24 hours, and should last about 3 days.

Type of Injury

Now as we let our natural healing process begin with inflammation, the type of injury can have a huge impact as well. Each sport holds its own risks as to what area or structure will be injured. Some sports are more prone to different types on injury. Some are muscle injuries, while others we see ligaments being stretched or torn, and we may even see a bone break. With muscle injuries we can generally see a healing times of 2-4 weeks. This is dependent on the severity of the injury. While when we look at ligaments we may see healing time frames of 6-12 weeks.

However a ligament injury can sideline us for up to 9 months depending on the severity and which ligament. Finally looking at broken bones, healing times can range from 6-8 weeks for minor breaks. This can increase that duration to 30 weeks, depending on the severity.

Lasting effects of the Injury

As athletes, we want to return to sport as fast as possible. This means we may find ourselves asking, “when can I return to sport?” Although we see injury healing times or feel no more pain and think we are ready to return, however that is not true. With any prolonged time off, and potential surgeries or casting of our injuries there are other things to consider before returning. This prolonged time off and lack of use can leave our muscles weak, or our fitness at sub-par levels.

Although we may have met the time frame given to us for our injury to heal, it is important to get our body back to game shape. Returning to game shape is not always about lifting heavy weights and going for runs. It is using every aspect of the game to make our body function at its highest level.  So the question still remains “When Can I Return To Sport after an injury?”

When can I return to sport?

Return to sport is variable for every athlete and injury, it is important to work with coaches, doctors, physiotherapists and anyone else involved to allow the optimal time to recover and return to game shape. Physiotherapists will give you a guideline as to how to progress through activities and exercises. Furthermore they will be able to better understand how the injury happened in the first place and provide a program that will prevent a future repeat of the injury and safely return you to the game you love.

Call us today so we can help you return to your sport!

rolled / sprained ankle

How to heal a rolled or sprained ankle

How to heal a rolled or sprained ankle 632 522 Ace Health Centre

How to heal a rolled or sprained ankle

A rolled ankle (or sprained ankle) is a very common injury within daily activities as well as sport. Sports that involve running, cutting, and jumping are at higher risk. So what happens when you do experience one, and how do you heal a rolled ankle?

What happens?

A rolled ankle occurs when we land improperly, receive contact from someone, or take a misstep off an edge. When this happens the structures within the ankle (ligaments) that are used to provide support are stretched and blood vessels are popped as well. This is why we see swelling within the rolled ankle very quickly, as well as pain, and some feeling of unsteadiness later on.

How bad is it?

Although it is very common, and may seem scary at first there is little to worry about. Depending on the intensity of the sprained ankle, you may have experienced minor stretching of the ligament. You will experience swelling and some pain or discomfort. In rare instances we will see further stretching, or complete tearing of these ligaments.

How to heal a rolled or sprained ankle?

Regardless of the extent of the sprained ankle we can see a good recovery if the proper steps are taken. Early on it is important to follow the RICE principle – Rest, Ice, Compression, and Elevation. This principle will allow time for the tissues and structures to heal. This allow the body to naturally begin the healing process. After the first 1-3 days it is important to start doing gentle movements in order to keep the ankle moving freely. Movement can  prevent any further stiffness in the ankle. Following the next week it is important to begin some strengthening exercises along with balance exercises to provide support in the injured area.

Book in today to get more information and help! Call 55726222 or book online. 

5 heel pain treatment home tips to get you started

5 heel pain treatment home tips to get you started

5 heel pain treatment home tips to get you started 1200 630 Ace Health Centre

Being a podiatrist over the years I’ve seen more plantar fasciitis and heel pain cases than probably any other injury. If you have it I can almost guarantee you know somebody else whos had it. Heel pain, if not treated properly, can stick around for years. So, before you see a health professional. Preferably a podiatrist. Heres 5 heel pain treatment home tips to get you started.

Heat in the mornings

As you know, with plantar fasciitis, it tends to be worse in the mornings, or after long periods of rest/sitting. This is because the facia (a thick band of tissue)is cold and tight. The same way your body ceases up when it’s cold. We, therefore, need to warm it up. Get it to relax, so it’s not so tight. The heat not only allows it to relax off, but it also helps bring blood to the area. Blood is essential for healing. So… Grab yourself a hot wheat pack, a hot water bottle, a hot footpath. Place your foot in it for 10 minutes, in the morning and lunchtime. It’s important not to add heat in that evening. This is the first heel pain treatment of the day for you.

Calf strength

The reason for the injury in the first place is due to the fascia not being strong or conditioned enough. Like any other injury, we need to add a strength component. Doing calf raises helps put a load through the fascia, helping it to get stronger. Depending on your level of strength and injury you can perform either double leg or single leg calf raises, and progress onto hopping. You wasn’t to be able to progress your exercises to optimize your heel pain treatment plan

Hip and glute strength

Hip and glute strength is extremely important in creating stability within the foot. It’s often something that’s missed when treating painful heels. Your hip and butt muscles are essential for an efficient gait. Creating more stability from the hip can help stop the foot from being as unstable. This, therefore, helps stop the overuse of the fascia along the bottom of the foot. This allows for the area to recover and heal a little more.

Balance for heel pain treatment

It sounds silly but a lot of people suffer from poor balance. It’s not as if you’re practicing your balance when your walking, standing or sitting. So, unless you do an activity that involves balancing, the truth is your probably not good at it. When you walk you place one foot on the floor and the other leg swings. You balance on one foot for a short period of time. If your balance is not good it will make that grounded foot very unstable. This can make the fascia in your foot, work overtime, and increase its risk of injury. Performing simple 1-foot balance exercises daily can help with this.

Wear GOOD shoes

Wearing just any shoes will not help. In fact, wearing the wrong shoes can make it worse. Sticking in a good sports shoe that has been prescribed to your foot type by a podiatrist is the best thing you can do. Stay away from very soft shoes. Soft shoes will give you short term relief but the long term will make it worse. This is a huge part of your heel pain treatment. When you get out of bed get straight into your shoes!

Exercising at home during COVID-19

Exercising at home during COVID-19

Exercising at home during COVID-19 1200 628 Ace Health Centre

Exercising at home during COVID-19 is important. Especially for our older generation who are scared to leave the hours. The wonders of the modern world mean doing this is much easier than it was previously. Youtube and tell health leaves no excuse for not having ideas or motivation. Heres not only some motivation but also some exercises you can do by yourself, and with a partner.

Squat your dog!

This one is a great way to have fun, and a great way to get fit and strong. People with small dogs have the advantage here!


The climb over and around your partner exercise challenge

Now this one is a little harder and does require a bit more skill and strength for both people. There are a few different options for the road you take around your partner just so you don’t get bored. See how many times you can do it and beat your own record. This is a fun way of exercising at home during COVID-19.


The Milk Bottle workout

Now, what can you find around the house to help you work out? That’s right! A milk bottle! Simple easy functional and effective. Plus you can allow the weight for each person. Check out this video for a few ideas.

The shopping bag workout

There really isn’t any excuse for not working out. This workout can be done by anybody at any age. This one is the definition of functional exercise. Now, who hasn’t picked up a shopping bag in their lifetime and put it on the kitchen side? Now its a way you can get strong and fit! Check out this vid for a few ideas.

The Shopping Bag Workout

This video does exactly what it says on the tin. Post any videos of you bustin these moves out in the carpark at the supermarket in the comments below for a week’s free training down here at the studio!

Posted by Alex Backhouse Strength & Conditioning on Friday, 28 September 2018

What else do you need for Exercising at home during COVID-19

So there you go. A few fun and functional ideas for home workouts for Exercising at home during COVID-19. Were in this together, so let’s come out of it strong and fit together! If you need more ideas then contact us for an exercise program. Contact our physios are qualified in exercise programs. The can help you exercise safely and effectively.

knee meniscal injuries

Knee Meniscal Injury. What is it, & what can you do?

Knee Meniscal Injury. What is it, & what can you do? 444 444 Ace Health Centre

Have a knee meniscal injury?

The meniscus is a piece of cartilage in your knee joint. It acts as padding by providing cushioning to the joint. Bending and straightening your knee is a nice smooth fluid movement with a healthy meniscus. knee meniscal injuries are very common.The  Knee meniscus may become injured either from:

1.     A sudden twisting movement or;
2.    Repetitive movement causing wear and tear in the joint

The most common area for a knee meniscal injury is along the inside/middle part of the knee. For instance, athletes are susceptible to meniscal injuries due to the fast twisting movements often observed in sport.

Symptoms of a knee meniscal injury may include some of the following:

–      Locking of the knee
–      Knee popping sounds
–      Knee clicking sounds
–      Pain around the knee
–      Difficulty kneeling or squatting
–      Tenderness when touching the knee

Luckily, meniscal injuries can heal on their own with the help of some physical therapy.

How Does Physiotherapy Help?

Not all knee meniscal injuries require surgery. Physiotherapists can help relieve the signs and symptoms you have around your knee. Firstly, A physiotherapy session will begin with a thorough discussion. Secondly, your symptoms will be identified, goals will be developed. After that, a plan to return to full activity will begin. Physios will, therefore, observe different types of movement and ask how it relates to your symptoms. Hands-on tests will be conducted to determine the extent of the injury. A mixture of exercises to address your symptoms will then be taught and prescribed.

Exercises areas focus on:

–      Knee mobility

–      Thigh/leg muscle strengthening
–      Flexibility exercises
–      Balance and agility

In conclusion, The aim of physiotherapy is to decrease your pain and improve the function around the knee. Your physiotherapist can give you a detailed plan for your rehabilitation and recovery. Come and speak to one of the Ace physiotherapists to begin your track to recovery.

no gap orthotics gold coast

No Gap Custom Orthotics On The Gold Coast

No Gap Custom Orthotics On The Gold Coast 600 400 Ace Health Centre

No gap orthotics on the gold coast

At Ace in Gold Coast clinic we’re not just doing cheap or semi custom orthotics for our no gap* deal. We are supplying MotionX world’s first fully custom 3D printed orthotics. These are at the top of orthotic innovation and customization. New to the world of supplying orthotics their technology was only available as of 2019. They are the first in Australia to possess this technology an one of the first in the world. We are very lucky to be the first clinic in the world that has started supplying them. Our no gap* orthotics gold coast offer is available now.

No gaps in our No gap* deal

Just because you don’t pay anything out of pocket doesn’t mean that you will receive any less attention, service or followup. As the same as everybody else, you will receive a biomechanical analysis, free / no gap* fitting and follow ups, and a satisfaction guarantee.


What type of orthotics can you have?

The answer is whatever you need. If you need some new orthotics to help you hit that new PB, to recover from an injury, to help prevent you getting an injury or for everyday comfort.

We have models for your dress and fashion shoes, high heels, running shoes and more. You can choose from harder materials and softer, or we can cover hard materials with soft materials.

We can do all of these options with out no gap offer* at our clinic located mid Gold Coast.


How do i claim for my No Gap* Orthotics on the Gold Coast

To claim for our no gap orthotics offer at our Gold Coast clinic there are a couple of things you need to know. *No gap is subject to your private health fund, fund rules, level of cover, being processed via out HICAPS and reset date. To be able to claim you must have an appointment with our podiatrist. Please also note To be able to claim we must swipe your health fund card for the orthotics at the time of collection.

Please note that it is not our responsibility to know what level of cover you have and how much your health fund will cover you for. Accept all major health funds including HCF, Medibank, BUPA, CBHS, Teachers, Defence Health and more.


To get your no gap* orthotics gold coast book here today.

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.


shock wave therapy gold coast

Shock wave therapy now avalible

Shock wave therapy now avalible 1000 667 Ace Health Centre

At Ace Health center, on the Gold Coast now has Shockwave therapy available.

What is Shockwave?

Shockwave therapy is a great noninvasive rehabilitation method that is getting more and more popular over the Gold Coast and the rest of the world.

Shockwave is a handheld device that emits low-frequency acoustic shockwaves that aim to kickstart the body’s natural healing.

The body responds differently to shockwave then it doesn’t to medication or other forms of rehab. This means shockwave is great to uses and multi-treatment therapy, but also if other conservative methods of treatment have failed.

What happens during treatment?

A gel is put onto the area of injury. The handpiece is then put on the gel and the machine is turned on. the gel helps the shockwaves transmit through the skin as they do not transfer well via air. Pulses of low-frequency sound are then emitted.

The area can be a little sore during the treatment feeling like little electric shocks. They can also be a little sore and bruised after. That said some people get pain relief right away, whereas some others may take a couple of days.

Success rate

Clinical trials on some injuries have come back with a 90% success rate. This shows that no matter what your injury, having it combined with shockwave can give it the boost it needs. Things like exercise therapy, custom orthotics, cortisone injections, and dry needling can also be used alongside shockwave therapy.

Who cant have shockwave?

Shockwave therapy on the gold coast doesn’t have many contraindications. A few though consist of

  • pregnancy
  • blood clotting disorders
  • pacemakers
  • taking oral blood thinners
  • cholesterol medication
  • open wound
  • had cortisone in the last 6 weeks

Shockwave treatment works especially well for injuries such as

  • heel pain
  • plantar fasciitis
  • shin splints
  • tendinopathy
  • tennis elbow
  • Achilles injuries
  • frozen shoulder
  • spurs
  • patella tendinopathy
  • and more……

Book today with our physio or podiatrist at Ace Health Centre on the Gold Coast to experience this miracle breakthrough in medicine and rehab.