As a runner, there is nothing more frustrating than being sidelined by knee pain. Whether you’re a seasoned marathoner or a casual jogger, sore knees can put a halt to your training regimen and even your daily activities. With an increase in popularity in running and the launch of Run Club’s around Adelaide and Australia, sore knees from running or during running is becoming a more common concern.

What Are Common Knee Injuries in Runners?

Before starting physiotherapy for knee pain, it is important to work out what the injury is likely to be. As a Sports Physio, this can be determined with a combination of specific questions and tests. The most common cause of knee pain with running are:

1. Patellofemoral Pain Syndrome (Runner’s Knee):Runner’s knee is a common overuse injury which presents as pain around or behind the kneecap (patella). It often results from repetitive stress on the patellofemoral joint, leading to irritation and inflammation of the surrounding tissues. It is particularly noticed during activities such as running, climbing stairs, or sitting with knees bent for prolonged periods.
2. Iliotibial Band Syndrome (ITBS):Iliotibial Band Syndrome is another overuse injury that occurs when the iliotibial band, a thick band of connective tissue that runs along the outside of the thigh, becomes tight or inflamed. This can cause friction and irritation as the band rubs against the outside of the knee joint. This can cause sharp or burning pain on the outside of the knee, especially during activities like running downhill or bending the knee.
3. Patellar Tendonitis (Jumper’s Knee):Jumper’s knee presents as pain and tenderness at the base of the kneecap (patella), particularly during activities that involve jumping, running, or kneeling. It is caused by inflammation or degeneration of the patellar tendon, which connects the kneecap (patella) to the shinbone (tibia). It often develops from repetitive jumping or running activities that stress the tendon.
4. Meniscal Tears:Meniscal tears involve damage to the meniscus, the cartilage cushioning between the thighbone (femur) and shinbone (tibia) within the knee joint. They can occur due to sudden twisting or rotational movements, as well as repetitive stress over time. Runners tend to notice pain, swelling, stiffness, and even a popping sensation within the knee joint, especially during activities like running, squatting, or twisting.

What Causes Knee Pain In Runners?

There are a number of reasons runners can get sore knees. The most common reasons are:

• Overuse Injuries: Excessive running without adequate rest can lead to overuse injuries.
• Poor Running Form: Running with inefficient technique can lead to undue stress on the knee joint.
• Muscle Imbalances: Weakness in the muscles surrounding the knee joint can place extra load on the knee joint, which may lead to knee pain.
• Footwear: Wearing worn-out or unsupportive shoes can contribute to knee pain by altering your gait mechanics and increasing impact forces on the knees.
• Training Errors: Rapidly increasing mileage or intensity, abruptly changing running surfaces, or neglecting proper warm-up and cool-down routines can stress the knees and increase the risk of injury.
• Previous Injuries: Past knee injuries, such as sprains, strains, or ligament tears, may leave the knee joint vulnerable to recurring pain or instability, especially if not fully rehabilitated.

How Can Physiotherapy Help With Knee Pain After Running?

A physiotherapist that has an understanding of running injuries will be able to help identify the cause of the pain and work on a plan to get you running pain-free again. This may include a combination of :

• Reviewing Load: A Sports Physiotherapist will never make you stop running, unless it is essential for your recovery. However, looking at options to decrease overall load on the knee joint may be helpful for a fast recovery.
• Pain Management: There are many things a physio can do to help with sore knees. This may include soft tissue massage to the surrounding muscles, dry needling, or taping to provide support and stability.
• Strengthening Exercises: All runners should have a strengthening program to help decrease the chance of injury and improve running performance. Your physiotherapist will assess which muscles need strengthening and give you an individualised exercise program.
• Footwear Review: A review of the current condition of your running shoes and a recommendation for type of shoe may be made. At ECP Physiotherapy, we can recommend you to local shoe stores and experts in helping you choose the best running shoe.
• Running Assessment: An assessment of your running technique can help to identify any biomechanical issues that may be contributing to your injury.
• Education and Advice: There are many other factors that may be contributing to your injury that your physiotherapist can advise you on. This may include warm-up, cool-down, nutrition, overall wellbeing, cross-training and future load management.

At ECP Physiotherapy, we love treating runners with sore knees, and understand the frustrations that knee pain can cause. If you would like help with getting back to running pain free, then click here to Book Now and visit us at our Kent Town clinic, located between Norwood and the Adelaide CBD.

Shin splints, medically known as medial tibial stress syndrome (MTSS), are a common condition among athletes and runners. Characterised by pain along the shinbone (tibia), shin splints can be debilitating if left untreated and prevent you from doing the activities you love and performing at your best. Fortunately, there are lots of options for shin splints treatment and relief from pain, meaning that with the right program, you can get back to moving pain-free.

Understanding Shin Splints:

Shin splints refers to pain and discomfort along the inner edge of the shinbone, typically occurring during or after physical activity. This condition is often associated with repetitive stress on the shinbone and surrounding tissues, leading to inflammation and microtears in the muscles and connective tissue.

Symptoms of Shin Splints:

Identifying the symptoms of shin splints is crucial for prompt diagnosis and treatment. Common signs and symptoms include:

• Pain along the inner edge of the shinbone, which may be dull or sharp.
• Tenderness, swelling, or soreness in the affected area.
• Discomfort that worsens during physical activity, especially running or jumping.
• Pain that persists even at rest or during daily activities.

Causes of Shin Splints:

Several factors can contribute to the development of shin splints, including:

1. Overuse or Overtraining: Rapidly increasing the intensity, duration, or frequency of physical activity without adequate rest can strain the muscles and tissues in the lower leg, leading to shin splints.
2. Biomechanical Issues: Abnormalities in foot arches, gait mechanics, or lower limb alignment can place excessive stress on the shinbone, predisposing individuals to shin splints.
3. Improper Footwear: Wearing worn-out or unsupportive shoes during exercise can impact shock absorption and increase the risk of shin splints.
4. Training Surface: Running or exercising on hard surfaces, such as concrete or asphalt, can exacerbate the impact on the lower legs and contribute to shin splints.

Effective Treatment Options for Shin Splints:

Addressing shin splints promptly is essential to prevent worsening symptoms and long-term complications. Here are some effective treatment options and strategies for shin splints relief and recovery:

1. Rest and Ice: Give the affected leg adequate rest to allow the injured tissues to heal. Apply ice packs to the shin for 15-20 minutes several times a day to reduce pain and inflammation.
2. Stretching and Strengthening: Perform gentle stretching exercises targeting the calf muscles, Achilles tendon, and shin muscles to improve flexibility and reduce tightness. Strengthening exercises for the lower leg muscles can also help stabilize the shinbone and prevent recurrence. Your physiotherapist will be able to assess your strength and prescribe you appropriate exercises.
3. Footwear Assessment: Invest in supportive athletic shoes with proper cushioning and arch support to minimize stress on the lower legs. Consider consulting a specialist for custom orthotics if necessary.
4. Gradual Return to Activity: Gradually reintroduce physical activity once symptoms have subsided, starting with low-impact exercises like swimming or cycling before gradually returning to running or high-impact activities.
5. Pain Relief: Additional therapeutic options such as massage therapy, foam rolling, or dry needling can help to alleviate muscle tightness and promote recovery.
6. Professional Guidance: Consult a physiotherapist or sports medicine specialist for personalised treatment and rehabilitation plans tailored to your specific needs. They can provide hands-on therapy, biomechanical assessment, and guidance on proper training techniques to prevent future injury.

Shin splints can be a frustrating setback for athletes and fitness enthusiasts, but with the right approach, they can be effectively managed and treated. By understanding the causes, recognising the symptoms, and implementing appropriate treatment strategies, individuals can find relief from shin splints and return to their active lifestyles with confidence. Remember to prioritize rest, listen to your body, and seek professional guidance if needed to ensure a safe and speedy recovery.

For those seeking effective shin splints treatment, therapies, relief, and even a potential cure, it’s essential to address the underlying factors contributing to the condition while implementing a comprehensive rehabilitation plan. With patience, persistence, and proper care, shin splints can be overcome, allowing individuals to pursue their athletic goals and enjoy pain-free movement once again.

ECP Physiotherapy can help you with shin splints to get back to the activities that you love, pain-free. Appointments are available now in Kent Town, Adelaide. Book Here to start your journey today.

Calf strains are a common injury that can occur during physical activity, particularly in athletes and active individuals. Understanding calf strain symptoms, causes and calf strain recovery options and timeframes is crucial for effective recovery and preventing recurrence.

Anatomy of the Calf Muscles:

Before diving into calf strains, let’s first understand the anatomy of the calf muscles. The calf is comprised primarily of two muscles:

1. Gastrocnemius: This muscle is the larger of the two calf muscles and forms the bulge visible beneath the skin when you point your toes. The gastrocnemius crosses both the knee and ankle joints.
2. Soleus: Located beneath the gastrocnemius, the soleus muscle plays a key role in plantar flexion of the foot and stabilization during standing and walking.

Calf Strain Symptoms:

Calf strains typically present with the following symptoms:

• Sudden onset of pain in the calf during physical activity, such as running or jumping.
• Tenderness and swelling in the affected area.
• Difficulty walking or bearing weight on the injured leg.
• Bruising or discoloration around the calf muscles.
• Tightness or stiffness in the calf when moving the foot or ankle.

Types of Calf Strains:

Calf strains are classified into three grades based on the severity of the injury:

1. Grade 1: Mild strain involving minor stretching or microscopic tearing of muscle fibers. Symptoms may include slight discomfort and minimal loss of strength or range of motion.
2. Grade 2: Moderate strain characterized by partial tearing of muscle fibers. Individuals with a grade 2 calf strain may experience moderate pain, swelling, and difficulty walking.
3. Grade 3: Severe strain involving a complete tear or rupture of the calf muscle. Grade 3 strains typically cause significant pain, swelling, bruising, and loss of function, often requiring medical intervention.

Calf Strain Recovery and Recovery Time:

Recovery from a calf strain depends on the severity of the injury and the effectiveness of treatment. Here are some general guidelines for calf strain recovery:

• Rest and Immobilisation: Immediately following a calf strain, it’s essential to rest the injured leg and avoid activities that exacerbate pain. A compression bandage may help to support the injured muscle and help with pain and discomfort.
• Ice and Compression: Applying ice packs and compression to the affected area can help reduce pain, inflammation, and swelling. Aim to ice the calf for 15-20 minutes every few hours during the initial days following the injury.
• Physiotherapy: A physiotherapist will be able to determine what grade of injury your calf strain is, as well as what muscle is involved. They will then be able to prescribe you an individualised exercise program to help you regain strength and mobility to get back to your exercise or sport goals.
• Gradual Return to Activity: It’s crucial to avoid rushing back into physical activity too soon, as this can increase the risk of re-injury. Follow your healthcare provider’s recommendations for a gradual return to exercise, starting with gentle stretching and low-impact activities before progressing to more strenuous workouts.
• Return to Sport Testing: Your physiotherapist will put you through a series of tests before going back to sport to ensure you are fully recovered, able to perform at your best and with the best chance of preventing a future injury.

Torn Calf Recovery Time:

The recovery time for a calf strain varies depending on its severity. Grade 1 strains may heal within 2-4 weeks with conservative treatment, while grade 2 and 3 strains may require anywhere from 6-12 weeks to 6 months for complete recovery and return to sport.

Calf strains can be a painful and frustrating injury, but with proper management and rehabilitation, most individuals can recover fully and return to their normal activities. By understanding the symptoms, types, and treatment options for calf strains, you can take proactive steps to facilitate healing and prevent future injuries. Remember to listen to your body, seek professional guidance when needed, and prioritize a gradual return to activity to ensure a safe and successful recovery.

ECP Physiotherapy are experts in managing injuries such as a calf strain and can help guide you back to the activities you love. Click here to book an appointment in Kent Town, Adelaide.

ACL injuries are a significant concern in Australia, particularly for young athletes and active individuals with around 200,000 cases annually, making it one of the most frequently occurring knee injuries.The Anterior Cruciate Ligament (ACL) is one of 4 ligaments in the knee, with the main role being to provide stability. 

An injury to the ACL can require prolonged recovery periods, substantial healthcare costs, and a significant impact on an individual’s quality of life. The financial burden of ACL injuries is substantial. The cost of ACL reconstruction surgery in Australia is an average of $15,000 per patient, depending on various factors such as hospital fees, surgeon fees, and rehabilitation costs. This does not include the indirect costs related to lost productivity and long-term healthcare needs, which can further escalate the economic impact.

It has been believed for many years that the only solution to an ACL tear is surgery, through an ACL Reconstruction. 

Exciting research into ACL injuries over the last decade are now repeatedly showing that the ACL can in fact heal without surgery. One of the more recent non-surgical protocols developed and researched is the Cross Bracing Protocol, demonstrating an astounding 90% healing rate in torn ACL’s, within 3 months. This is a promosing alternative to traditional surgical treatments.

What is the Cross Bracing Protocol?

The Cross Bracing Protocol was developed by Dr Tom Cross (Sports and Exercise Physician) and his late father, Dr Mervyn Cross (Orthopaedic Surgeon) in Sydney, Australia. They have since braced over 700 ACL patients around the world, with 90% of participants showing successful healing.

They designed this protocol, after having patients present with a torn ACL, that did not want to have surgery. The theory was based on a protocol used in earlier years by Mervyn, where they used to plaster to hold an ACL deficient knee at a 90 degree angle to allow the ACL to heal.

Other injuries, such as a displaced fracture (a broken bone where the bone has moved out of position), are immediately put back into position, and either via surgery or plaster, held in place, to allow the bone to heal. A significant cut in the skin is stitched back together to allow the skin to heal. So why should the ACL also not be placed in a position to allow a chance to heal?

What does the Cross Bracing Protocol include?

The best outcomes are achieved when the knee is braced 5-6 days after injury, however, can commence as late as 3 weeks post-surgery.

After a suspected ACL Injury, the patient will visit either a physiotherapist or Sports Doctor and get referred for a MRI scan of the knee. This scan will confirm the extent of the injury, and any other associated injuries in the knee. 

There will be a decision making process between the doctor, physio and patient as to whether they will be a suitable candidate for the Cross Bracing Protocol, based on how the injury occurred, the results of the MRI, the patient goals and preferences.

If the patient is eligible for the Cross Bracing Protocol, the physiotherapist trained in this procedure will fit the patient up for a brace and lock the brace at 90 degrees for 4 weeks.The patient will be provided with crutches, or other mobility aids such as a knee scooter, or I-Walker, to help get around. Between week 4-12, the angle of the brace is changed weekly, to gradually increase the range of movement allowed in the knee. Throughout the protocol, the physio will provide the patient with a range of exercises (both at-home and gym-based), to maintain muscle strength. 

After 12 weeks, the patient is removed from the brace, and a repeat MRI is performed to review healing of the ACL. The patient then follows an ACL rehab program from their physio, to safely return them back to sport or activities.

Is this the right option for me?

If you have recently injured your ACL, or know someone who has, then non-surgical treatment should be considered as a first-line treatment option. Surgery may not always be a viable option for everyone, especially for people that do not have private health, do not want to have surgery and do not want to return to elite level sport. Knowing that the ACL can heal without surgery, at rates of up to 90%, makes for a promising alternative.

Our team at ECP Physiotherapy are one of the first clinics in Adelaide, South Australia, to offer the Cross Bracing Protocol as a part of our ACL Perform Program. This decision is made in conjunction with our excellent team of Sports Doctors, Radiographers and Orthopaedic Surgeons in Adelaide and Sydney, to ensure that the best decision to give you the greatest success after your ACL injury is provided for you.

If you would like to talk to us first and find out more, or are ready to book an appointment, we would love to hear from you and help you get back to the activities you love as soon as possible.

Learn More: https://healacl.com/

ACL Tear | ACL Rupture | ACL Injury | ACL Reconstruction 

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