Why does the front of my knee hurt?

Why does the front of my knee hurt? 150 150 Ace Health Centre

Why does the front of my knee hurt?

Have you been going throughout your day and wondering why the front (anterior) of your knee has been hurting lately? This could be while you are sitting at work, walking around doing chores, playing your favorite sport, or even when going up and downstairs. There is a lot of factors that can be at play when looking at the cause of pain around the front of the knee.

Signs you have from of my knee pain

As stated above, you may have noticed a sharp or dull pain around the front of your knee. This may also be occurring at different times, whether it’s while you’re walking, going up and down stairs, or playing a game you love. This pain may also stay at the front of it may be moving toward the back of the knee or up and down.

Common reasons for anterior knee pain

So… Why does the front of my knee hurt? There are a few common reasons we see pain at the front of the knee. Each of these has slightly differing feelings.

  • Patellofemoral pain – This is caused when the knee cap moves slightly out of alignment and causes increased contact with the surrounding bone.
  • Patella tendinopathy – This is caused by overuse of the knee during a certain activity or a change in activity that is beyond the body’s capability at the time of the activity.
  • Fat pad irritation – This is caused by increased swelling and inflammation in the area causing increased pressure on the fat pad.
  • Osgood Schlatter’s disease – This is more common in children/adolescents who are active with sport and are going through a growth spurt.

Why is this happening?

As the knee takes a lot of pressure from our daily demands, there a few factors that could be leading us to these common injuries. Some common factors include; genetics, fatigue, muscle weakness, decreased activation of muscles, increased weight gain, and movement patterns.

We hoped this answered Why does the front of my knee hurt? At Ace Health Centre we will help you understand what is happening, why it is happening, and help you get back to doing what you enjoy.

Concussion physio on the Gold Coast

Concussion physio on the Gold Coast

Concussion physio on the Gold Coast 600 358 Ace Health Centre

Concussion physio on the Gold Coast

Here at ACE, we have Concussion physio on the Gold Coast. We’ve heard about concussions throughout the sporting world and possibly from everyday accidents.
But what exactly is a concussion? Based on the most widely used definition, a concussion is a trauma-induced alteration in mental status that may or may not result in loss of consciousness. A big take away from this definition is that there doesn’t always need to be a loss of consciousness to sustain a concussion.

How does a concussion occur?

Concussions are a result of a traumatic blow to the head which causes the brain to shake/twist and forced against the inside of the skull. From these forces, the attachments of the brain to the skull are put on high levels of stress. This goes along with the injury caused by the collision of the brain with the skull.
A majority of concussions are results of motor vehicle accidents, and sports, while other reasons can be from assault or falls. Signs and symptoms of concussion
  • Headache
  • Nausea
  • Vomiting
  • Fatigue/drowsiness
  • Confusion
  • Amnesia
  • Dizziness
  • Sleep Disturbances
  • Loss of consciousness
  • Slurred speech
  • Delayed responses
  • Dazed appearance
  • Concentration and memory complaints
  • Sensitivity to light
  • Irritability or personality changes
  • Depression

How do we treat concussions?

We have started to move away from the idea that strict rest is the best medicine for concussions. There is good evidence to show that returning to daily activities and exercise can provide better results for recovery. This is not to say to go back into sport immediately. It should be more of a gradual return to daily activities and returning to light exercise, prior to returning to a game or full daily activities.

A well-outlined recovery program should be implemented as athletes with concussions are 3x more likely to sustain a second concussion in the same season. Regardless of the sport played or daily activities involved recovery times can be shortened with a gradual return to activity. Recovery times can range depending on the person but can range anywhere from 2-4 weeks. Just like the body, the brain also needs a combination of rest and activity to help return to doing the things that we love to do.


If you have has a concussion injury contact us today for Concussion physio on the Gold Coast treatment. 

Why do I have neck pain?

What is Whiplash?

What is Whiplash? 1280 500 Ace Health Centre

What is Whiplash?

What is Whiplash? A whiplash injury is an acceleration-deceleration event that results in increased forces directed to the neck, usually from a motor vehicle collision. The impact of 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.
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.


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

Shoulder Impingement treatment

Shoulder Impingement treatment

Shoulder Impingement treatment 500 470 Ace Health Centre

Shoulder Impingement treatment

What is Shoulder Impingement?

Shoulder impingement is a broad term often used to describe any pain around the shoulder. It is a common diagnosis and source of shoulder pain that affects men and women. Many structures within the shoulder could be the source of your shoulder pain. Sometimes the muscles that move the shoulder and arm are involved. Other structures that could contribute to shoulder impingement and pain are the ”joint cushioning pads” or, the shape of the shoulder bones itself. Because there are so many different sources of shoulder impingement pain. Therefore it is sometimes hard to determine exactly how common it truly is. However, we do know that the likelihood of shoulder impingement increases with age, especially over the age of 40.

Other contributing factors include:

  • Age
  • Genetics
  • Tendon quality
  • Shoulder joint movements
  • Posture
  • Muscle function
  • Bone structure and position

Symptoms of  Shoulder Pain

When it comes to shoulder impingement, you usually have persistent shoulder pain. This pain would develop with no direct traumatic injury to account for the pain. It gradually worsens and is sometimes difficult to determine exactly when your pain started. The pain is worse when your arm is outreaching up just past shoulder height. You may experience a decreased overall movement of your arm/shoulder. You may also find it difficult to lie on the affected shoulder. These are some tests your physio will perform prior to Shoulder Impingement treatment.


Shoulder Impingement treatment will require assistance from a physiotherapist. Firstly, they will help relieve your shoulder pain. Secondly, they get you back to pain-free movement. Different shoulder structures are involved in different people. It is therefore important that your treatment program is specific and tailored to you. There are many tests that a physiotherapist can perform. These tests will help determine how to best treat your shoulder impingement. After a thorough assessment, your physiotherapist may treat several areas including:
  • Neck
  • Shoulder joint
  • Shoulder blade
  • Mid back muscles
  • Neck/mid back spine
  • Rotator cuff muscles (muscles that primarily move your arm)
  • Other muscles around the front, side and back of the shoulder
Many people respond very well to physiotherapy. This is the first line of treatment. The next option would be the surgical option.
Treatment management options may include:
  • Mobility exercises
  • Manual therapy of the neck, shoulder or back
  • Posture corrections
  • Stretching
  • Strengthening
  • Addressing muscular imbalances and control
  • Taping techniques
  • Dry needling
  • Electrical stimulation

Shoulder Impingement treatment is easy if you have the right physio! Don’t suffer longer than you have to. Book in with our physiotherapist today.

Home bound during COVID-19 and mental health

mental health during COVID-19

mental health during COVID-19 1654 2339 Ace Health Centre

There are many reasons to be suffering from depression, anxiety, feelings of being worthless, and more. These feelings are extremely valid. Being Homebound during COVID-19 takes its toll on mental health.

Reasons for mental health issues during COVID-19

  • Homebound – Being stuck in the house can be boring, tedious, and dark. Not socializing can have detrimental effects on a person’s wellbeing.
  • Lack of exercise – People have been told to stay at the home and therefore have not been exercising. Lack of exercise prevents the release of happy hormones. If you have been asked to stay at home by a health professional it’s important that you Get at least 30mins of exercise still. This will preferably be done on a balcony or in your garden.
  • Sunlight – Getting your daily dose of it D is very important. For example, in countries with virtually no, or little daylight during their winter. The levels of depression are very high due to their lack of light.  Make sure you still have some each day.
  • Fear – Fear of contracting the virus is common. Especially for people over the age of 60 and with a medical history of any cardiovascular problems. This doesn’t have to be! The chances of contracting the virus are very low. If you’re staying at home, you reduce your chances even further. Just be sensible, take the correct productions, and don’t live in fear.
  • Isolated with one person – This can be tough. It can put a rain on relationships, tensions run high with couples easily getting agitated with one another. Time apart is sometimes healthy. Although you’re in the same home, take time to concentrate on a hobby, exercise, r artistic activity by yourself. Maybe start a new hobby or learn a language.

How to help mental health during COVID-19

  • Psychology – Psychologists are bulk billed and can easily be done via tell health. Get a referral from your doctor and take advice from a health professional on how to deal with the isolation. This can also be helpful for couples therapy with relationships that have been strained due to isolation.
  • Get some sun! – Vit D is vital for mental health. Sit on a balcony, go for a walk in a nonbusy area.
  • Do exercises – 30mins per day minimum should be done. It’s difficult to get motivation in isolation, but getting into a regime can sometimes help with this. A physio can help with a home exercise plan
  • Talk – make sure you’re still talking to other people. wether it’s on skype on the phone. Talking about things can help.
  • Don’t turn to alcohol – Its easy to do when you’re bored. Alcohol can make depression worse though.

Extra service has been placed to help people with their mental health. If you have problems contact somebody here. 

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.

Pre natal pilates. Pregnancy Pilates. Best Pilates Gold Coast. Pilates throughout the pregnancy. Best Pilates Studio Gold Coast. Pilates with a Physio. Tailor made program for pregnant.

Post-partum / women’s health physio. You’ve missed something!

Post-partum / women’s health physio. You’ve missed something! 1000 667 Ace Health Centre

Our first priority as mothers after giving birth is usually caring for baby. We do this so much so, we neglect the changes our body has undergone in the past nine months. The pelvic floor requires time to recover and recoil due. This is due to the baby’s weight over nine months on the pelvic floor. Carrying a baby causes Stretching of the pelvic floor muscles if the mother chooses vaginal birth. Failure to retrain the pelvic floor can lead to urinary and bowel incontinence, organ prolapse, and pain with intercourse. This is where Post-partum / womens health physio comes in.

What will Post – partum / women’s health physio check?

One condition that is regularly checked by a Post-partum / womens health physio is separation of the stomach muscles. It is normal to have a separation of the abdominal muscles during pregnancy in order for the baby to grow. The fascia between the abdominal muscles also has to soften to allow expansion. Some common symptoms of stomach muscle seperation is doming of the stomach when you try to lift your head off the bed. Another is weakness of the core muscles and a feeling of sinking and softness in between the abdominal muscles.

It is important to address this with a women’s health physiotherapist within the first six months post-partum. The goal to ensure the muscles are regaining its tension to allow your abdominal muscles to function well as this may have future implications on low back pain. If the abdominal muscles are not regaining its tension, specific exercises will help.

Post – partum / women’s health assesment.

Post-partum / womens health physio asses the pelvic floor in 2 main ways. These are : via ultrasound and via internal examination.

Internal examination is the gold standard test to gain information regarding the pelvic muscle strength, tone, endurance and looking at pelvic organ prolapse.

Real time ultrasound is useful for a visual feedback for the patient when trying to teach a pelvic floor contraction. However, it may not be useful in the cases of an overactive pelvic floor. The reason for this is you will not be able to see a great degree of lift.

Whats the goal?

Finally, a common goal for mothers after birth is weight loss and toning the body. Prior to doing any exercises, especially high impact exercises, it is important to ensure the pelvic floor and stomach muscles are fully assessed. Exercises postpartum should be graded, as the body is healing and will take time to return to the state had been in previously. Undergoing supervised exercise with a Post – partum / women’s health provides a safe environment in which progress can be monitored to establish a solid foundation for return to exercise.

Book here today to see how our Post partum / womens health physio can help you. 

lower back pain treatment

Lower back pain. Scans, physio and footwear

Lower back pain. Scans, physio and footwear 788 522 Ace Health Centre

Chronic lower back pain is common but not normal

Chronic low back pain is very common, however common does not mean this is normal and that you cannot feel better. Many people shrug off a niggle in the low back for years, and with time, the episodes become more frequent. Eventually this stops them from doing activity they used to be able to do. If this sounds familiar to you, you’ve probably been told to get a scan as well.

Scans and lower back pain

Many  scans will show up with disc bulges, arthritis, degeneration in the spine. However, most cases, the scan findings do not match up with the symptoms we feel. There are other sources of pain such as muscular tightness, muscular strength imbalances, joint stiffness that cannot be captured on film. More often than not, seeing the scans are not helpful to diagnosing the back pain, nor does it change how physiotherapists treatment. It can also give the client the negative notion that there is nothing that can be done to improve the condition as it is “wear and tear”

Role of physiotherapy

Seeing a physiotherapist to determine what deficits are contributing to the back pain is the first step in aiding your recovery. We are skilled in looking at your pattern of movement, palpating for joint or muscular stiffness and addressing the contributors to your pain.

 Optimal treatment

The most optimal treatment for chronic low back pain is a combination of manual therapy and exercise therapy. We aim to not only relieve the symptoms but address the muscular strength and joint imbalances for long term benefits. Simply relying on hands on treatment will improve symptoms for a short time. However, just like massage, your muscles tighten back up because you have not changed anything you’ve been doing in your daily life. Your muscles are not stronger, the way you move is the same, so the original symptoms will gradually return.

Footwear and chronic lower back pain

Another factor that is often missed when looking for contributing factors of low back pain is footwear. We are on our feet feet during the day, and the shock that is not absorbed through our foot and footwear transmits up into the spine. Having a stable basis of support is crucial in balancing out and limiting the forces travelling up to our spine. Think of the time you spend on your feet, while exercising, shopping, walking along the beach. Each step counts. Therefore, getting a professional opinion from a podiatrist is vital in protecting your spine from unnecessary strain and stress.


Book today to find out that you don’t have to be in pain.

Heel Pain. Heel Spurs. Ace Health Centre. Ace Podiatry. Best podiatrist Gold Coast. Bulk Billing Podiatry. Medicare Podiatry. Best Health Clinic Gold Coast.

The Many Reasons For Heel Pain

The Many Reasons For Heel Pain 1000 667 Ace Health Centre

Reason For Heel Pain

There are  Many Reasons For Heel Pain. Most of the time people think its from a heel spur. most note worthy doctors are giving people the diagnosis of heel spurs for all types of heel and arch pain. Here we will name a few different reasons, and help you know the symptoms to look out for.

Plantar fasciitis / Heel spurs

The important part to know about this is that heel spurs are not a Reason For Heel Pain. Doctors and people alike are quite happy to send patients off for x-rays, only to see a spur. Its important to remember a huge number of the population have heel spurs, but most of them do not have pain.

This is because its an injury to the tissue (fascia) that causes the pain. Pain will most like be in the morning and again towards the end of the day. It will come from a change in lifestyle. Whether this be a change in footwear, increase in weight, standing for longer than usual, starting a new exercise programme.

This is usually treated via exercise, orthotics, shoes, and shockwave.


Nerve entrapment (baxters nerve)

Nerve entrapment through the inside of the heel is a big Reason For Heel Pain. This can occur to anybody. It can be a sharp and also aching pain. This is common mis-diagnoses as plantar fasciitis (heel spurs). With similar symptoms to heel spurs, the main difference is when the pain occurs. It generally can be at any time rather that specifically after rest.

First of all this is usually treated via orthotics, mobilisations and heat. Finally injections can be considerd


Heel bruising / stress fracture

Heel bruising is a Reason For Heel Pain. It will tend to be painful with pressure. It can be worse the longer you stand on it, but also can hurt all day. This can be diagnosed by squeezing the heel. However, If this increases the pain usually a scan is needed to rule out a stress fracture.

It will happen from a hard landing on the heel, or walking around on very hard floors. People with high arches are more likely to get this injury.

In addition can be treated with moon boots, orthotics, good shoes, massage, heat and more.


Severs Disease

This is not technically a disease although it is called one. Severs is growing pains and can be very common in children aged 7-12. The is diagnosed the same as heel bruising. Via a squeeze. Severs can be very painful and will need treating the major of the time to keep them on their feet.

Finally This is usably treated via heat, orthotics, massage and hip strength. It will eventually go by itself but needs managing the rest of the Time


This concludes our Reasons For Heel Pain blog. Therfore If you think you have heel pain book in now with our podiatrist, and get a proper diagnosis.