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The Rise of Overuse Injuries in Youth Sports In today's sports-driven world, young athletes are training harder and competing more than ever before. While this dedication is admirable, it comes with a hidden danger: overuse injuries . Unlike acute injuries from a single impact, overuse injuries develop over time due to repetitive stress on growing bones, muscles, and joints. Without proper care, they can sideline young athletes for months and even impact their long-term physical health. Why Are Young Athletes More Vulnerable? Children and adolescents are not just smaller adults —their musculoskeletal systems are still developing, making them more susceptible to certain types of injuries. Growth plates , the soft areas at the ends of bones where growth occurs, are particularly at risk. Excessive strain from repetitive activities can lead to conditions that cause significant pain and limitations in young athletes. Common Overuse Injuries in Young Athletes Osgood-Schlatter Disease Affects the knee, specifically the tibial tuberosity (right under the kneecap). Common in sports with frequent jumping and sprinting (e.g., soccer, basketball) Symptoms: Pain and swelling just below the kneecap, worsening with activity Management: Activity modification, stretching, strengthening, and physiotherapy Gymnast’s Wrist Overuse injury affecting the distal growth plate of the radius Common in young gymnasts due to repetitive weight-bearing on the hands Symptoms: Wrist pain during tumbling, handstands, or push-ups Management: Avoiding high-impact activities, physiotherapy, and strength training Sever’s Disease Affects the heel, caused by inflammation of the Achilles tendon insertion on the calcaneus Common in running and jumping sports Symptoms: Heel pain that worsens with activity, especially after training sessions Management: Rest, ice, heel pads, and gradual return to sport Spondylolysis (Stress Fracture of the Spine) Repetitive hyperextension of the lower back (common in gymnastics, football, and cricket) Symptoms: Lower back pain that worsens with extension movements Management: Core strengthening, postural education, and temporary sport restriction Prevention: The Key to Longevity in Sports Preventing overuse injuries is far better than treating them . Coaches, parents, and young athletes should prioritize these strategies: Avoid early sport specialisation:  it has been proved that early sport specialisation is not related to more success in adulthood, on the contrary, it produces lower health, and more burnout and drop out of sports. Gradual Progression:  Avoid sudden increases in training intensity, duration, or frequency. Rest and Recovery:  Ensure adequate rest between practices and off-seasons to allow the body to recover. At least 2 days of the week for children.  Training Balance and planning:  Emphasise good movement patterns and avoid training more hours per week than age in years  (e.g. your 9 year old son/daughter, should not train the same sport more than 9 hours per week). Strength & Flexibility Training:  Incorporate exercises that enhance muscle balance and reduce stress on growing joints. Listen to Pain:  Pain is not just “part of the game” – it's the body's way of signaling potential injury. Seeking Professional Help If a young athlete experiences persistent pain or discomfort that doesn't improve with rest, consulting a sports physiotherapist  is essential. Early intervention can prevent small issues from becoming long-term setbacks. At Physio K, our team of experienced professionals is here to guide young athletes toward a safe and strong recovery, helping them stay active and perform at their best. Final Thoughts Sports should be a source of joy, growth, and lifelong health , not pain and injury. By understanding and addressing overuse injuries early, young athletes can continue doing what they love—stronger, healthier, and with greater resilience. If you have concerns about your child's training regimen or injury risks, a physiotherapy assessment can provide the guidance needed for safe and sustainable athletic development.

Why your headaches might be coming from your neck ? And what you can do about it! Headaches are common, especially among office workers and people who spend long hours at a desk. Most of us take painkillers when we experience headache, but do you know that many headaches actually start in your neck or back? These are known as musculoskeletal type headaches, and they’re something physiotherapy can treat, often with lasting results. Where Headaches Really Come From: Understanding the Type and Cause The head, neck, jaw, and upper spine are all closely connected. If something is not moving well in your upper neck, especially the joints near the base of your skull, it can cause pain that feels like it’s in your head, face, or even your ears. This is called a cervicogenic headache. It means the pain comes from your neck but shows up somewhere else. Also, the muscles around your neck and shoulders often get overworked, especially from stress or poor posture (like hunching over your laptop). These tight muscles can irritate nerves and limit how well your neck moves, which triggers headaches too. There are also tension-type headaches, which usually feel like a band of pressure across your forehead or around your head. These often come from tight muscles caused by stress, sitting too long, or bad posture. Why Posture and Daily Habits Matter One of the biggest causes of headaches we see in clinic is poor posture. Office workers and students often develop what’s called a “ forward head posture ”, where your head juts forward over your shoulders. This puts extra strain on your neck and leads to tight muscles and fatigue in your upper back and shoulders. Even if your posture isn’t that bad, sitting for hours every day in one position can still create problems. Combine that with lack of sleep, stress, or too much screen time, and your nerve can become extra sensitive, leading to more frequent or intense headaches. Common Headache Signs We See in the Clinic Here are some headache patterns that may sound familiar: Pain at the base of your skull that gets worse after sitting at a desk or using screens Headaches when you wake up (often from jaw clenching or poor sleep posture) Pain behind your eyes or at your temples, especially when you’re stressed Headaches that come on with certain movements, like turning your head while driving Neck stiffness, shoulder tension, dizziness, or general fatigue along with the headache How We Check What’s Really Going On When you visit a physiotherapist for headaches, here’s what we usually look at: How your neck joints move, especially the ones at the top of your spine Muscle strength and endurance in your neck and upper back Your posture while sitting, standing, and doing your daily tasks Whether certain positions or movements bring on your headache If touching certain areas of your neck or shoulders reproduces your headache This helps us figure out whether your headache is coming from your neck or from other causes like stress or jaw clenching. How Physiotherapy Can Help in the Treatment of Headaches The goal isn’t just to get rid of your pain temporarily, it’s to fix the root cause and prevent it from coming back. Your treatment plan may include: Hands-on therapy to loosen stiff joints and release tight muscles Dry needling or trigger point therapy (similar to acupuncture) to ease muscle tension, especially around the back of your neck or jaw Posture and desk setup tips to reduce strain throughout your day Exercises to retrain your muscles, especially the deep muscles in your neck that help keep your head stable Strengthening exercises for your back and shoulder muscles At-home exercises to help you keep making progress between sessions What About Painkillers? Pain medications can help in the short term, but they don’t fix what’s causing your headache. In some cases, if there’s inflammation or nerve involvement, a doctor might recommend medication. But for long-term relief, it’s important to deal with the physical causes, like joint stiffness, weak muscles, or poor posture. Long-Term Recovery: What to Expect We usually break treatment into two key phases: Stability and control – first, we focus on getting the right muscles working again and improving how your body moves. Strength and endurance – once your pain is under control, we help you build strength so your body can handle daily life without falling back into bad patterns. Final Thoughts Headaches can be draining, but they’re often treatable , especially if they’re linked to posture, muscle tension, or neck issues. At Physio K, we help you figure out what’s really causing your headaches and guide you through a recovery plan that works, not just short-term relief, but real long-term change. If you’re tired of the cycle of headaches and medication, we’re here to help you get to the root of the problem and feel better for good.

The Core of Your Wellbeing: Understanding and Training the CORE When we hear the word “core”, we often think of abs — but the truth is, the core is much more than that. It’s the powerhouse of our body: a deep, complex system that plays a crucial role in how we move, breathe, and feel every day. What is the CORE and why does it matter? As the name suggests, the core is the centre — the foundation  — of our body. It helps stabilise the spine, anticipates movement to keep the trunk steady, transfers force between the upper and lower limbs, improves posture and body awareness (proprioception), and protects our internal organs. Whether we’re walking, lifting groceries, playing sport, or simply ageing well, a strong and functional core is essential for safe and efficient movement throughout life. What muscles make up the CORE? You can think of the core as a box formed by the muscles that surround the abdominal cavity: Diaphragm  – This is our primary breathing muscle and forms the “roof” of the core. Pelvic floor  – A group of muscles that support the pelvic organs and form the “base” of the core. Multifidus  – Deep spinal stabilisers that keep the vertebrae aligned and provide feedback on spinal position. Transversus abdominis  – A deep abdominal muscle acting like a corset, wrapping from the front around to the back. Obliques, rectus abdominis, and back muscles  – While these are more involved in movement than deep stability, they’re key for controlling and transferring force effectively. So… how do we train the core properly? Because the core is made up of muscles with different functions — some deep and stabilising, others more global and movement-focused — it’s important to train both selective activation and integrated strength. Here are a few simple ways to start: 1) Diaphragm activation – Diaphragmatic breathing Start lying down or sitting comfortably. Place one hand on your chest and one on your lower belly. Inhale slowly through your nose, trying to lift only the hand on your belly. Your chest should stay still.Breathe in for 3 seconds, hold for 1, then breathe out slowly for 3 seconds. Repeat for 5 sets of 5 breaths . 📝  Note: This is for learning to activate the diaphragm at rest. It’s normal to use more of your chest (rib cage and accessory muscles) when exercising or needing more air. 2) Pelvic floor activation Lie on your back with knees bent to take pressure off the pelvic floor. Imagine gently lifting your pelvic floor upwards — like you're trying to stop the flow of urine.You shouldn’t see or feel much movement externally, and you shouldn’t squeeze your glutes or legs.Hold the contraction for 3–5 seconds , then relax slowly. Do 3 sets of 10 reps . To progress: try in sitting, standing, walking, or during gentle activity. You can also gradually increase how long you hold. 📝  Tip: If it feels too hard, place a cushion under your hips to reduce organ weight on the pelvic floor. 3) Transversus abdominis activation Lie on your back with knees bent and spine in neutral. Place your fingertips gently on your lower tummy. Without moving your pelvis or chest, gently draw your belly button inwards — like zipping up a pair of jeans.You shouldn’t see large movements; it’s a deep, subtle contraction.Hold for 3 seconds , then release. Repeat 3 sets of 10 reps . 4) Multifidus activation Start on hands and knees (tabletop position). Place a small towel (about 5 cm thick) under one knee.Keeping your back flat, gently lift the knee with the towel underneath it until it's level with the other knee. Don’t let your leg move sideways or backwards — lift straight up.Hold for 3–5 seconds , then lower slowly. Do 3 sets of 5 reps per side . *Photos from Physitrack - Multifidus activation in 4 point kneeling 5) Integrated Core Training Once you’ve nailed these isolated activations, you can progress to more functional movements that integrate your core in real-life positions, such as: Dead bug Bird dog Planks and side planks Pallof press 🎯  The key with all these exercises? Maintain good alignment throughout. Keep your spine and pelvis in a neutral position, and avoid compensating with unnecessary trunk or hip movement. Final Tips: ✅  Quality over quantity  – Don’t rush through reps. Focus on proper technique and deep activation. ✅  Use a mirror  – It helps with body awareness and ensures you’re not cheating with compensations. ✅  Don’t hold your breath  – This increases blood pressure and reduces oxygen to your muscles.As a general rule: inhale  during the easier part of the movement (eccentric phase) and exhale  during the effort (concentric phase).Example: In a squat, breathe in as you lower, breathe out as you rise. ✅  If something doesn’t feel right – ask for help! Whether it’s pain, uncertainty about technique, or difficulty activating the right muscles — reach out to a qualified health or exercise professional. Here at PhysioK , we specialise in musculoskeletal health and offer tailored assessments and treatment plans to suit your goals. Your core is central to your wellbeing — and we’re here to help you build it strong.

We speak a lot about how to fix an injury once it has happened. People are familiar with acute injury management protocols such as RICE or more accurately PEACE & LOVE . What if we were to rewind the clock to before these injuries ever happened? What steps can you take to prevent getting injured at all? In today's blog we will discuss this topic, exploring how small changes in your daily life can aid in injury prevention as well as adaptations to your exercise regimen to also boost your performance! Rehab is the process that all patients go through when they come into any physiotherapy clinic. Usually it will consist of regular sessions over the period of a few weeks-months depending on your injury. In these sessions you will receive a mix of hands on treatment and exercise prescription in order to get you back to your peak physical health. In recent years the word “pre-hab” has been making its way around physio circles. Initially it was reserved for patients who, for example, may be waiting on a hip replacement surgery. Physios would prescribe a set of exercises to a patient pre-op, in order to achieve the max physical health prior to surgery. The thought process behind this is that going into surgery at your best, will allow for optimal results. So…. With this in mind, why can’t it be applicable to everyone? If exercises can increase the likelihood of better outcomes post surgery, can they increase the likelihood of our muscles performing at their best on a normal day? The answer is yes! Targeted and specific exercises to known areas of weakness are one of the most beneficial things you can do to prevent injuries occurring. But… To really make the most out of an injury prevention program, you must take a holistic approach. Looking at all aspects of our lives to see what and how we can do better to maximize our performance. 1. Healthy and balanced diet. Ensuring that we eat a balanced diet is important for all aspects of our lives. In terms of injury prevention, eating enough protein is of utmost importance. Protein synthesis is the way in which our bodies utilize protein to help with muscle growth and repair. 2. Drinking enough water. Water has countless beneficial effects. After all, our bodies are 60% water. Keeping hydrated will help to reduce tension and soreness. It will help to flush out toxins and also carries nutrients around the body which aid in repair. 3. Getting enough sleep. During sleep the muscles release amino acids, the building blocks of protein, into the bloodstream at an increased rate as opposed to while we are awake and active. Over time this helps with the growth of muscles. We also release growth hormones during rapid eye movement (REM) sleep which helps with muscle repair. 4. Different disciplines of exercise. Exercise can be broken into: Strength training - lifting weights, using resistance bands. Cardio/endurance training - running, walking, dancing, swimming. Proprioception - awareness of where you are in space. This aids in balance, preventing future falls. Think of Single leg exercises such as single leg deadlift. Flexibility - stretching, yoga. By ensuring your physical activity programme has elements of all of these types of exercise, you will be in the best position to prevent future injury. 5. Warm up and cool down. Time and time again, we have heard about the importance of warming up and cooling down, but sometimes the urge to throw on your trainers and hit the pavement is too strong. Next time you want to exercise without warming up, think of the following: By warming up, we increase the oxygen supply around the bloodstream. Oxygen prevents lactic acid build up aka, cramp, allowing you to exercise at your highest level with any niggles arising. Cooling down on the other hand helps to regulate blood flow. This enables gradual recovery of pre-exercise heart rate. It also allows for muscles to return to optimal lengths at a safe rate. Red Light Therapy is a great way to aid in the body's recovery process post workout. The low-level red and near-infrared light boosts ATP energy production, releasing nitric oxide, a molecule that increases blood flow and oxygen delivery to the body's tissues. 6. Listening to your body. Probably the most important of this list. Our bodies are amazing at giving warning signals to us to highlight areas of potential weakness or future injury. If you are intune with your body this allows you to get ahead of the injury and ramp up all of these tips and tricks before it's too late! Actively taking the steps to prevent injuries is a great way not only to keep you on the pitch or in the gym, but also to ensure you are in tune with your body and living a healthy lifestyle. To get further guidance on how you can start preventing injuries, book in today!

In this ever-changing world we live in, running remains a timeless pursuit enjoyed by people of all ages and sizes. One of the great things about running is how easy it is to get started- All you need is a good pair of shoes, and you are all set to go!! In recent post pandemic years, running has not just become a hobby but a lifestyle with run clubs becoming the new place to meet eligible singles! With the growth of the rub club phenomenon here are some tips to ensure you stay injury free! Pace yourself The number one mistake made by beginner runners is going out too fast and blowing up! While running with others can make the experience more enjoyable make sure you don’t allow them to dictate a pace that is too fast for you. A good rule of thumb is to run at a pace that you can comfortably hold a conversation for. Of course, there will be days that you are doing speed workouts that you will need to increase the pace but for easy runs use the talk test- if you can’t talk comfortably – slow down! Good running shoes Investing in a good pair of shoes that provide the right support and fit for your feet is very important. One thing to consider is how the shoe feels. Some shoes have a lot of cushioning which makes the shoe feel squishy like Brooks Ghost. Others such as Adidas Adizero SL are lighter and built for speed which will mean your feet make firmer contact with the ground. Secondly, where do you plan on running? If you plan on running on the roads or the treadmill, Saucony Tempus and Hoka are good options. Saucony tempus also helps with overpronation. If you are going to be running on uneven surfaces or mountainous terrain it would be best to invest in trail shoes such as Solomon which provide good traction and grip. Make sure to discuss this with your physio or the shop assistant before settling on a pair.  Listen to your body and avoid too much too soon! Pay attention to your body as you start your running journey. If you feel discomfort or pain stop and get it checked out- your body isn’t used to this type of loading. To increase your mileage a good rule is to increase your weekly distance by no more than 10% each week. This will help avoid overuse injuries such as shin splints and tendonitis. To further help prevent injury, keep your core and legs strong through strength and conditioning training. With beginner runners 1-2 days of strength work is recommended. Some easy exercises to include are: Glute Bridges                  2. Squats  Fuel appropriately! Eating the correct food pre and post runs will enhance performance and help speed up recovery. An ideal pre run meal approximately 90 mins before your run is high in carbohydrates to provide readily available energy. Examples include nuts, bananas and whole wheat bread. Carbohydrates are also important post run, as your muscles need to replace what they have burned during the run. Post meals should also include protein to support muscle repair and recovery in order to get our body ready for its next run! Warm up and cool down correctly  Warming up is essential to prevent muscle injuries and will also optimise performance. Dynamic stretches that involve movement such as leg circles and high knees are advised to increase blood flow in the legs.  Incorporate drills such as a-skips and bounding to mimic running to activate key muscle groups like hamstrings and glutes. Slowing down is just as important and will allow your body to get back down to a resting state. Slowing down gradually at the end of your runs will allow your heart rate to come down slowly and reduce muscle soreness. Include some light stretching and foam rolling at the end to promote recovery. Remember – listen to your body and enjoy the process! Appreciate the joy of the simple movement of running – its magic! If you feel any niggles or ache, or if you’re unsure of anything, please don’t hesitate to ask us or book in for a check up here

In a world where footwear is often synonymous with fashion statements or performance gear, there's a quietly growing movement that's stepping back to basics – quite literally. Enter the realm of barefoot shoes, a trend that's not just about fashion, but a philosophy of natural movement and connection with the earth. The Essence of Barefoot Shoes Barefoot shoes, as the name suggests, aim to replicate the experience of walking barefoot while providing protection from the elements. Unlike traditional shoes, which often feature elevated heels, arch support, and rigid soles, barefoot shoes are minimalist in design. They typically have thin, flexible soles that allow for maximum sensory feedback and natural foot movement. History and Evolution The concept of barefoot walking or running isn't new. For millennia, humans traversed various terrains without the cushioning and support of modern footwear. However, the resurgence of barefoot shoes in contemporary culture can be traced back to the work of researchers like Daniel Lieberman, who highlighted the biomechanical advantages of barefoot running. Inspired by these findings, companies began designing shoes that mimicked the barefoot experience. Brands like Vibram with their FiveFingers line and Merrell with their minimalist designs were among the pioneers in this movement. Since then, the market for barefoot shoes has expanded, with numerous brands offering their take on the concept. Benefits Beyond Fashion While barefoot shoes certainly make a statement with their unconventional appearance, their appeal goes far beyond aesthetics. Advocates of barefoot shoes cite several benefits: Improved Biomechanics: By allowing the foot to move naturally and engage muscles that are often neglected in traditional footwear, barefoot shoes can promote better posture and alignment. Enhanced Sensory Perception: The thin, flexible soles of barefoot shoes enable wearers to feel the ground beneath them, fostering a greater awareness of their surroundings and promoting balance and proprioception. Injury Prevention: Some believe that the natural movement encouraged by barefoot shoes can reduce the risk of certain injuries, particularly those related to overpronation or poor gait mechanics. types of injuries they may help prevent: 1. Overuse Injuries Barefoot shoes promote better foot and ankle strength by allowing your feet to move naturally. This can help prevent overuse injuries like: Plantar fasciitis:  By strengthening the intrinsic muscles of the feet, barefoot shoes can reduce strain on the plantar fascia. Shin splints:  Improved biomechanics may help reduce stress on the tibia and associated muscles. Achilles tendonitis and tendinopathy :  Barefoot shoes encourage a natural foot posture and strengthen the Achilles tendon. Over time, this reduces strain and promotes tendon health. 2. Foot and Toe Issues Traditional shoes with narrow toe boxes can lead to problems like: Bunions:  A wider toe box allows the toes to splay naturally, reducing pressure on the big toe joint. Hammer toes:  Natural toe positioning may prevent deformities caused by cramped footwear. 3. Knee and Hip Pain Barefoot shoes encourage a more natural gait, which can reduce impact forces on the knees and hips, potentially lowering the risk of injuries related to joint strain or misalignment. 4. Ankle Injuries By strengthening the muscles and ligaments around the ankle, barefoot shoes can help improve balance and proprioception, reducing the likelihood of sprains or twists. 5. Lower Back Pain Barefoot shoes can improve posture by encouraging better alignment of the spine, hips, and knees, potentially alleviating lower back pain caused by poor posture. Increased Foot Strength: Just as walking barefoot can strengthen the muscles of the feet and ankles, wearing barefoot shoes provides a similar workout, helping to develop greater strength and stability over time. Overcoming Challenges While the benefits of barefoot shoes are compelling, transitioning to them can pose challenges, especially for those accustomed to more supportive footwear. Common concerns include discomfort, blisters, and the need to adjust one's gait to accommodate the minimalist design. However, proponents suggest that these challenges are temporary and that with patience and gradual adaptation, most individuals can reap the rewards of barefoot footwear. Embracing the Barefoot Lifestyle For some, barefoot shoes are more than just a footwear choice – they represent a lifestyle centered around simplicity, connection, and a return to our primal roots. Whether you're a dedicated runner seeking to improve your performance or simply someone looking to reconnect with nature in your daily life, barefoot shoes offer a compelling alternative to conventional footwear. So, the next time you're in the market for new shoes, consider stepping outside the norm and giving barefoot footwear a try. Who knows? You might just find that the path to healthier feet and a more grounded existence begins with going barefoot.

It seems like the whole world has taken up running. As a result, running shoes have soared in price and popularity. With so many options available its hard for new runners to know what shoe to buy. When it comes to shoes the perfect shoe can be the difference between a comfortable run and a painful experience. Having incorrect footwear can lead to poor running techniques and injuries. How do I know my running style? Ideally before buying runners, you should get a gait analysis either from a physio or in a running shop to assess your technique and specific loading patterns. An ideal running technique is a neutral pattern with natural inward rolling of the foot meaning the weight is evenly distributed. Some runners overpronate which is excessive inward rolling of the foot as it hits the ground, meaning most of the load is going through the inside of your foot. And to a lesser extent some runners supinate which is an outward rolling of the foot meaning the weight is transferred to the outer edge of the foot. If this is picked up in an assessment your physio should be able to recommend an ideal shoe or orthotic to help correct this issue and allow the weight to be evenly distributed upon landing. The right shoe will also depend on training load, specific needs and style choice. How often do I change my shoes? This is a common question asked to us by patients. A number of factors like your gait, running style, weight, terrain you’re running on will all contribute to how often you should change your shoes. Typically, if a shoe has a higher stack they tend to last longer as their midsole foam will take longer to break down. A lighter, lower stack shoe has less mileage in them but can be kept for your weekly session or race. As a result, building a shoe rotation can help get the most out of your shoes. To make things easier, Physio K have put together a list of popular and recommended shoes to suit all types of runners for all types of training sessions. Adidas Novablast A neutral shoe which is said to hug the foot with a snug midfoot. FF Blast Plus Eco foam gives a thick stack height allowing for serious bounce. As well as the bounce in the newest version, Novablast 4, there is a toe spring in the forefoot making it ideal for speed sessions. Best for: 5k & 10km races, tempo sessions Brooks Ghost Each variation of the Brooks Ghost offers comfort and durability making them an ideal shoe for winter training. The newest version in the series contains nitrogen-infused DNA LOFT v3 technology, adapting to your stride for a personalized feel. Best for: neutral runners, daily training and long-distance running Nike Air Zoom Pegasus Series A long-standing favourite amongst distance runners, the Nike Air Zoom Pegasus series offers a balance between soft cushioning and responsiveness and features a wider forefoot. The Nike Air Zoom Pegasus Turbo is a lighter shoe built for speedier tempo runs while the Nike Air Zoom Pegasus Trail is more versatile and ideal for trails and varied terrain. Best for: Everyday runners seeking a reliable shoe for daily mileage and workouts Adidas Supernova Rise Ideal for all running needs, the Supernova Rise isn’t overly soft or hard but balances nicely a cushioning feeling with reaction and feedback. Best for: long, easy miles, can manage tempos but a stacked midsole makes cornering at speed difficult. Saucony Ride 17 The newest Saucony Ride model, the 17, features a new engineered mesh which gives support while also giving enough flex to still feel pliable and unrestrained. Like other shoes in this blog the biggest advantage comes in the midsole. The change to Pwrrun+ foam improves the ride by feeling bouncy and soft giving enough liveliness for some faster running. Best for: beginners, half marathon & marathon runners Hoka Arachi 7 The shoe features Hoka’s compression-moulded EVA midsole foam and combats overpronation with a J-frame midsole support. It lacks the springiness of some before mentioned shoes but if security and stability are what you’re looking for then this shoe is perfect for everyday training. Best for: overpronators looking for support What are carbon plated shoes and when should I wear them? Carbon shoes have become more popular over the last few years, allowing athletes to improve their performance and reduce their fatigue. The shoes are designed with carbon plate technology to provide spring-like motion when the foot hits the ground while expending less energy. However, this also makes them more expensive than many of the  best running shoes , so they're less suited to daily training and more appropriate when you're racing or looking for a PB. They also have reduced durability. Conventional running shoes typically have about 300-400 miles of racing in them while the carbon shoes have about 120-150 miles before they ‘expire’. They’re popularity amongst fitness influencers, particularly the Nike Alphaflys, have led everyday runners to think they need these shoes for daily training. But given their durability and that they are the most expensive shoe on the market it is advised to keep them for sessions and racing! Most sports brands have now released their own versions of the carbon shoe, two of the best are recommended below. Nike Alphaflys Probably the most recognisable shoe out there at the moment the Alphafly 3 is even lighter than the record breaking Alphfly 2. Its 15% lighter but has a continuous outsole for stability. Built for speed, the ZoomAir pods provide propulsion and response. Best for: performance Hoka Rocket 2 The rockets are thought to be the best carbon fibre plated Hokas available. They have a scooped carbon fibre plate to allow for a fast toe-off. They also feature the classic Hoka’s full Peba midsole foam which surrounds the carbon fibre plates. Important to note that the sizing is unisex, so it is advised to size up if you are in between sizes as the inside cage of the shoe hugs the foot tight. Best for: performance

Unlike the lumbar spine, which is intended to carry a load, the neck is designed for movement. This ensures a greater visual field for primitive times when we were hunters and gatherers. The neck is affected by the cervical joints down to the thoracic spine (T3-T4). The first two cervical joints contribute approximately 50% of your total rotation. The rest happens between C2-C7. However, the end of the position is achieved with the thoracic spine movement. The neck is home to the muscles of the neck itself and the origin of the upper thoracic and shoulder muscles. Psychological (anxiety/fear) and social (sport and training requirements) contribute to the athlete's disorder and recovery. However, the biggest contributor to common neck pain is posture. Both sitting, standing and posture for the sport. As these positions are particularly important for office workers, it can be 40+ hours spent not including the time on weekends and evenings for seated meals and TV. The neck should be able to extend the whole bay back with the face looking flat at the ceiling. If the neck can not extend to this range of motion, there is either a stiff joint or motor control abnormality. Bending the head to the side is the most useful movement for the physio to differentiate between muscle, neural and joint pathology. It is important to find the postural driver of the neck pain as opposed to treating purely the symptoms. For example; if it is the office sitting. The neck moves forward closer towards the screen, placing the neck extensors under more tension. As a result, they tighten and so do the joints around them. The Shoulders then roll forward to compensate, tightening up through the chest muscles. This results in tight fixed flexed positions, causing recurring aches in the neck. Management must include correction of the neck posture and maintaining the neck regions in a neutral position during office work. This may require a temporary reduction in the duration of sitting doing office work to allow the neck to settle and rehabilitation of the neck muscles to be effective so that there is adequate muscular support of the cervical region. Changing the screen set-up, using multiple screens, stand-up desks and kneeling chairs will all help reduce the overall load on the neck. Secondary to work modification, pain management is critical. Pharmacotherapies, manual therapy, exercise, dry needling, Tens machines and trigger point therapy are also great pain reliefs. Neural tissue mobilisations are also an emerging therapy used to slide the nerve and nerve bed leading to a reduction in symptom response. The muscles are tight for compensation for weakness. The tightness is an involuntary contraction of the muscle. Certain chemicals make up the contraction of muscle tightness. Using the manual techniques helps to disturb the chemical makeup, forcing the muscle back into a relaxed state. Dry Needling and trigger point treatment are commonly applied to the upper traps, levator scapula, posterior cuff and cervical multifidus. The technique that elicits an immediate symptom improvement on reassessment is a good predictor of an effective treatment modality moving forward. For any range of motion improvements, it is important to exercise through the extra range of motion. The idea is that the short-term improvements from manual therapy are then prolonged by client participation in their specific home exercise program. Exercise is prescribed in two stages: 1. Training to enhance motor control. This stage increases the activation/endurance of the muscles as well as the coordination between the muscles. 2. Commence resistance training once adequate motor control of the region is achieved. The exercises should be challenging yet be performed with the correct technique and without aggravating symptoms. Examples of typical exercises given to neck pain patients include: chest stretches, back rows, shoulder backward circles, thoracic openers, and cervical extensions in 4-point kneeling. For more information, please read further at our neck pain page

An acupressure mat is more than just a trendy wellness tool—it’s a simple, effective way to improve your well-being and complement your physiotherapy journey. It promotes relaxation and recovery. At Physio K, we often recommend acupressure mats to patients looking for a natural way to relax, unwind, and improve their sleep quality. While it won't cure specific injuries or conditions, its benefits for relaxation and recovery are undeniable.   You're probably asking yourself, what is an acupressure mat?   An acupressure mat is a foam or cushioned mat embedded with thousands of small, spiky points, designed to stimulate pressure points across your body. Mats may (should) come with a pillow to target the neck, enhancing the experience. The idea stems from acupuncture principles but doesn’t require needles, making it a non-invasive option to relax and recover. The first time you lay on an acupressure mat, you might find it uncomfortable or even slightly painful. This sensation is normal and fades with time. Here’s what to expect:  The First Minute: It’s uncomfortable—your body isn’t used to the sensation.   The next minute: it’s still uncomfortable, nothing has changed, why am I doing this?? 🙂 Five Minutes In: It’s still a bit annoying, but your body is starting to adjust.   Ten Minutes In: The discomfort starts to ease, and your body begins to relax.   Fifteen Minutes In: you’ll experience a deep, calming relaxation sensation. Many know this as the best form of meditation.   For optimal results, lie on the mat without clothing. The skin-to-mat contact ensures the best pressure and results. During colder months, you can cover yourself with a blanket but avoid wearing clothes.   To fully experience it, we recommend no distractions: Shut your phone off and resist the urge to multitask. The magic of the mat happens when you allow yourself to do absolutely nothing.  Consistency matters with this mat. Use the mat regularly, especially before bed, to maximize its benefits and see results.  There are many benefits that come with using an acupressure mat. These include:  Deep Relaxation**    After just 15 minutes, most users report a sense of calmness. The mat helps release tension, making it an excellent tool for unwinding after a long work day.   Improved Sleep Quality**    Lying on the mat before bed can significantly enhance your sleep. Many users experience deeper, more restorative sleep and wake up feeling refreshed and energized.   Neck and Jaw Relief**   The accompanying pillow is great for targeting the neck, making it beneficial for those who grind or clench their teeth at night. It helps relax the muscles in the neck and jaw, alleviating tension.   Enhanced Recovery**   Whether you’re recovering from a tough workout or just need to decompress, the acupressure mat aids in calming the body and promoting recovery.   Mental Clarity**    Using the mat as a meditative tool allows your mind to quiet, reducing stress and fostering a sense of mindfulness.   Why We Recommend It   At Physio K we love the acupressure mat because it aligns with our philosophy of holistic care. While it’s not a treatment for specific injuries, it’s a fantastic addition to your self-care routine. Whether you’re looking to improve your sleep, reduce stress, or simply feel more at ease, the acupressure mat is a simple, affordable tool worth trying.   Give it a go, and discover the transformative effects for yourself. Your body and mind will thank you!

Chiropractor vs physiotherapist vs osteopath We’ve been asked this so many times that we decided to write a blog post about it. The answer will differ depending on who you're asking and the difference between these 3 professions will depend on a few different things: when the health practitioner was trained, where the education was done and what specialties they have done over the years. Education has changed dramatically since the start of these professions. Some 'kind of physiotherapy' has been around for over 2000 years, although it's only been used more widely since a bit less than a decade. Osteopathy and Chiropractic treatments have been around since the late 1800's. Education is obviously always changing and the quality has increased significantly in the last 20 to 30 years. Until about 30 years ago, most physiotherapy treatments comprised only massage, cold or heat application and some basic exercises. Nowadays, the specialties are endless and many health practitioners will have a more thorough understanding of the movement system than many general practitioners. Different countries also have different qualities of education and can have a different approach. While some countries and universities focus more on exercise based treatment and give a basic hands on understanding, others will dive deeper in the hands on treatment and will give a more specific knowledge and clinical reasoning. The biggest variable in what makes a health practitioner better and more unique in my opinion, is the amount of courses or specialties he or she has done over the years. The amount of experience will definitely impact the quality of the treatments, however, the amount of clinical reasoning yielded either through courses, reading articles or discussing with colleagues will determine the value of a practitioner. The most common and widely known idea of a chiropractor is someone who will only 'crack the spine'. While that can be correct, some may do a wide range of subtle techniques and maybe never do adjustments. The same can be said with osteopaths. A general answer to the above question (the difference between a physiotherapist and an osteopath or a chiro) would be: Osteopaths and chiro’s don't focus on rehabilitation (you wouldn't have osteopathy treatment if you sprained your ankle or when you return to sports after an ACL (knee ligament) surgery. They will, in general, focus more on the joints than mainstream physiotherapists. The majority of European trained osteopaths will include techniques on the skull and on the viscera, which makes them stand out from physiotherapists. Adjustments (cracking or clicking of the joints, most common in the spine), which most chiropractors are famous for, will also be done by them. To make it even more confusing: some physiotherapists do these adjustments as well. In Australia, most physiotherapists will do less manual work than the other 2 mentioned health practitioners, and will focus more on exercise based rehab. So which one is better? All three professions manage pain and stiffness in the body, but they try to achieve the same goals via different approaches. These days, you can't generalise and talk about A physio or A chiro. It really depends on the person and the experience / education / specialties they have done. At Physio K, we have practitioners from different backgrounds. We use an evidence-based approach and will combine hands-on treatment with specific exercises to get you back to doing what you love.

Have you ever woken up with a stiff neck, where you can hardly turn your head and everything feels tight? At Physio K, this is something we see very often. We know this can be quite debilitating and it can have a huge impact on your day, so let's have a look at a few things to prevent this annoying issue. How to prevent a stiff neck? Causes of neck problems Most times, it is a combination of circumstances that causes problems in the body. It is no different with this type of issue, although 1 factor can contribute a lot more than others and can be the tipping point to give you the unwanted symptoms. Let's have a look at the most common causes of neck problems: 1. Stress It is still debatable if stress is a cause or a trigger of many issues in the body. Nevertheless, it can contribute massively to the building up of a problem. Everyone will have some weak links in the body or at least some areas which are more prone to react to stressful events. Sometimes it's the lower back, sometimes it's the tummy, many times it's the neck or the cervical spine which will be impacted. The area between the neck and the shoulder is a very common area to stiffen up or actually cramp up altogether. The muscle you’ll feel in many cases is the upper trapezius. A single stressful event can cause the muscles in the neck and shoulder area to tense up suddenly and hence reduce your mobility and cause pain. 2. Cold Muscles don't like to be exposed to the cold, especially not if it's a local cold or wind, like air conditioning or wind from one direction. Sitting in an office with the aircon from a specific angle, driving a car with the window open for a period of time or sleeping with the window open when there's a breeze can cause your neck to stiffen up in a short time. We've seen this hundred of times, when people come into the practice, unable to turn their head with muscle cramps after being exposed to a local cold. Be wary of that and try to cover the exposed parts before it's too late. 3. Sleeping position It is well known (or at least it should be) that sleeping on the tummy is not the ideal position for your spine, especially not for the neck. The reason for that is that the discs in between the vertebrae will not be able to recover enough during the night. Discs are filled with liquid; during the day we will gradually put some strain and pressure on our discs. That's no big deal and they are designed to handle these forces, as long as they can recover enough during the night. With sleeping on the tummy, your head will constantly be rotated to one side, which makes it hard or near impossible to have a good recovery for those discs. So, do yourself a favour and, if you haven't already, change your sleeping position to either the side (left or right, it doesn't matter) or your back. Most people will turn quite often during the night, which is great, but we recommend to not lay on your tummy (or in another strange twisted position) for long periods of time. 4. Posture 1 of the more common (and easy to fix) problems we see in our practice, is people who have a desk job and are set up with 2 computer screens. It obviously depends on how long you will watch at each screen. When the ratio is 90/10, then it makes sense to have 1 screen straight ahead of you and the other one either to your left or right. It is a good idea to change that side screen every now and then, in order to prevent neck rotations to the same side all the time. This becomes a lot more important when the ratio becomes closer to 50/50. When 1 screen is in front of you and the other to the side, you will have a constant rotation to the same side, causing an imbalance in the neck muscles and fascia. Although this is a minor stress to the body, repetition over time can, slowly but surely, build up tension and contribute to neck pain. A screen slightly to the left and the other to the right is an easy fix for this and will balance the rotations to either side, causing more symmetry in your movements and hence less stress to the body with fewer risks for injury! There are obviously other causing factors for neck pain, such as trauma, whiplash and a few others. In this post, we simply wanted to talk about non-traumatic factors which contribute to neck pain and stiffness, more specifically the ones we see very often in our practice. Please be aware of these common contributors to neck stiffness and know that small changes can make a significant difference. If you do end up with neck or shoulder pain, do not hesitate to contact us; we’ll happily help you recover and relieve your pain! If you want to read more about neck pain treatment, click here.

First, what is a Disc? An intervertebral disc is a soft piece of tissue that sits between the vertebrae in the spine acting as a shock absorber and gives the spine flexibility. The two main parts of a disc are the annulus fibrosus (the outer part) and the nucleus pulposus (the inner part). The annulus fibrosus is the tough outer layer and the nucleus pulposus is the core of the disc and consists of a gel-like fluid with some fibrous structure. The intervertebral disc is also highly innervated and vascularised meaning it gets good blood supply and has lots of sensation. Is a bulging disc the same as a herniated disc? What’s the difference? A herniated disc (ruptured disc) is when the nucleus pulposus of the disc pushes out of the annulus fibrosus and can put pressure on nearby nerves or the spinal cord. This may lead to pain, numbness, pins & needles and/or weakness in parts of the body supplied by the nerve that is being compressed. A bulging disc occurs when the outer layer of the disc (annulus fibrosus) is weakened or damaged and expands outwards, but the core of the disc remains within. The symptoms of a bulging disc are somewhat like a herniated disc but usually less severe. What does it feel like to have a disc injury? The most common symptom of a disc injury is pain. This pain can be felt at the site of the injured disc (most commonly the lower back or neck) but also in the arms or legs depending on which nerves are affected. Another common symptom is a sensation of pins and needles or numbness in the arms or legs. Other more serious signs of a disc injury include weakness of muscles that are controlled by the affected nerve, abnormality in the reflexes in a limb and loss of bowel and bladder control. The common mechanisms that lead to disc injury include age related degeneration, repetitive strain, or acute trauma. How do you know if you have a bulging disc? A physiotherapist can make a clinical diagnosis of disc related injury by taking a detailed history, conducting a thorough physical examination, and observing and monitoring the progression of your symptoms. Imaging is not usually required unless the signs of severe neurological compromise are present such as progressive weakness and loss of bowel and bladder control. Generally imaging is not recommended unless physiotherapy has not improved symptoms after 6 weeks or the signs and symptoms of disc injury are progressively worsening. Why do we wait so long to request imaging? It is proven that many people without any back pain have evidence of disc degeneration, herniation and bulging and display no clinical signs or symptoms. Due to this fact, imaging is only used to confirm a clinical diagnosis or to investigate if conservative back pain treatments are failing to improve pain. Imaging too early can muddy the waters and cause clinicians and patients to focus on something that may really have little to no effect on a person’s pain, delaying recovery and possibly increasing a patient’s stress. Common myths and misconceptions: You cannot ‘slip’ a disc: Although this term gets thrown around a lot, it is impossible to ‘slip’ a disc. The disc is secured to the vertebrae by very strong, thick ligaments. Bulging discs always cause pain: False. Up to 60% of people who have a bulging disc have no pain or symptoms. Bulging discs always require surgery: False. For most people, physiotherapy is effective for treating disc injuries. Surgery is indicated if conservative therapies fail or there is significant nerve compression. Herniated discs do not heal: False. The recovery rate of herniated discs is quite high. Herniated discs can only be treated surgically: False. A large proportion of people with herniated discs can improve their condition with physiotherapy tailored to their specific condition and some adjunct therapies such as anti-inflammatory medications and injections. Herniated discs mean you are in a lot of trouble: Not always. If your imaging shows you have a herniated disc it doesn’t necessarily point to the source of your pain. Discs degenerate as we age and have some degeneration is not a disaster, it's expected. Most people would have some degree of disc herniation somewhere in the later stages of life, although only a small percentage have pain. What options do you have for treatment? Physiotherapy With adherence to a physiotherapy program including specific exercises, manual therapy, and activity modification most people will show improvement in symptoms within a few weeks to a few months. Those who seek treatment earlier are more likely to recover quickly. Corticosteroid injections: Corticosteroid injections can provide short-term pain relief for some people with herniated or bulging discs. Corticosteroid injections provide moderate pain relief for up to 6 weeks, but they aren’t without risks. Some risks associated with Corticosteroid injections include infection, nerve damage and blood sugar complications in those people with diabetes. The benefits of these injections decrease over time with no benefit lasting beyond 3 months. Repeated use of these injections can lead to weight gain, osteoporosis/ fractures, high blood pressure/ heart disease and impaired wound healing amongst other things. Corticosteroids can be a good option for people with herniated or bulging discs, but their use should not be the first line of treatment. Surgery Surgery should be reserved for when conservative therapy has been tried and failed or when there are significant neurological symptoms. Having surgery does not always relieve all the symptoms a person may have and doesn’t prevent the injury from happening again. Surgery should be a last resort as it carries a substantial financial cost and exposes you to risk of infection, nerve damage or other side effects of sedatives, antibiotics and analgesics. If the vertebrae are fused in the process of repairing the disc injury, you will also lose range of motion through the fused levels as well as increase the likelihood of degeneration of the discs above and below the fusion site.