Neck Pain After Sleeping

Neck Pain After Sleeping

Neck Pain After Sleeping 225 225 Ace Health Centre

Neck Pain After Sleeping

Neck Pain After Sleeping – Have you ever woken up one morning and when you try to turn you head you can’t? Turning the other way feels fine but it’s very sore and painful to turn to one side. Neck pain after sleeping can happen without any warning. It can feel very uncomfortable and last longer than you want it to. This neck pain is usually called acute wry neck. Physiotherapists can help speed up the healing of this neck pain and get you back on track.

What is Neck Pain After Sleeping?

Neck pain after sleeping is usually due to what’s called acute wry neck. This happens when the joints and muscles on one side of your neck tighten and stiffen up. This can make it feel very difficult to move your head in one direction. This also usually only happens to one side of your neck, not both. It can happen out of the blue with no direct known cause. You may experience any of the following if you get acute wry neck:
  • Neck pain
  • Muscle spasms
  • Loss of movement of your head
  • Shoulder pain
  • Head positioned away from the side of pain
All of these also only occur on one side of the neck, not both.

How Do I Get Rid of my Neck Pain After Sleeping

 Luckily for you, acute wry neck can be treated in a very short period of time! Your physiotherapist can provide several different treatment options to get rid of your neck pain quickly. This may include:
  • Joint treatments
  • Massage
  • Other manual therapy techniques
  • Heat
  • Stretching exercises
  • Dry Needling
  • NSAID recommendations
  • Strengthening exercises
Treatment and further long term strengthening exercises can be of great benefit. This will relieve your pain quickly and also help prevent it from coming back! Strengthening specific muscles are a great way to keep your neck pain away. Your physiotherapist is there to help find the right exercises for you and keep you pain free.

Why did Chelsea get into physio?

Why did Chelsea get into physio? 744 992 Ace Health Centre


Top tips to get your feet ready for running

Top tips to get your feet ready for running

Top tips to get your feet ready for running 620 330 Ace Health Centre

Top tips to get your feet ready for running

The top tips to get your feet ready for running will be discussed in this blog. The new year brings fresh motivation and new goals. You may want to challenge yourself to run your first ever 5k or even complete a marathon. Quality foot care is paramount, the feet are what will carry us over that finish line after all.

Top running tips

  1. Shoes – The first of the top tips to get your feet ready for running is choosing the correct shoe. It is a great idea to buy shoes at the end of the day as your feet will have swollen a bit. Choose a shoe with a toe box that will accommodate the shape of your feet, wide enough to avoid friction to the toes and forefoot, long enough to avoid the toes hitting the front of the shoe when running downhill (1 size bigger usually recommended). Lace-up is also preferred as it can be adapted, tightened, or loosened as required.
  2. Socks – Socks are often overlooked but also very important. Socks offer protection to the feet, can limit excessive sweating which causes maceration and blistering. Avoid socks that cause friction from poorly placed stitching, again this can cause hot spots or blisters. Toe socks can be a good option as they will not restrict toes and reduce friction between the toes.
  3. Skin Care – The third of the top tips to get your feet ready for running is skincare. Moisturising the skin stops it from drying up and helps maintain natural moisture levels. Apply moisturizer while the skin is still damp, so it traps surface moisture into your skin.
  4. See a Podiatrist – Last but not least, see a Podiatrist. A podiatrist can assess your foot function and structure and make suitable recommendations on footwear, socks, and shoe modifications. They can also provide expert skin and nail care, keeping your feet healthy, comfortable, and pain-free.
And that’s it, now it’s time to go for a run! Contact us for more info. 

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.