What You Can Do About Your Sprained Ankle

A sprained ankle is a common injury, often caused by twisting or rolling your ankle beyond its normal range of motion. It can happen during sports, walking on uneven ground, or even from a simple misstep. While it’s a frequent injury, the approach to managing it depends on its severity and ensuring it’s correctly diagnosed and treated. Here’s what you need to know and do about your sprained ankle.

1. Understanding the Severity of a Sprained Ankle

Not all sprains are the same. They range from mild to severe:

• Grade 1 (Mild): Involves slight stretching or microscopic tears of the ligaments, often with mild swelling and tenderness.

• Grade 2 (Moderate): Partial tearing of the ligaments with noticeable swelling, bruising, and pain. Weight-bearing may be difficult.

• Grade 3 (Severe): Complete tear of the ligament(s), causing significant swelling, instability, and inability to bear weight. In rare cases, surgery may be required.

For most cases, conservative management and a thorough rehab program are sufficient for recovery. However, understanding the severity is crucial to creating an effective treatment plan.

2. Is It a Sprain or a Broken Ankle?

One of the first steps after an ankle injury is determining whether you’re dealing with a sprain or something more serious, like a fracture. The Ottawa Ankle Rules can help identify whether an X-ray is necessary. Here’s what to watch for:

• Unable to bear weight immediately after the injury or unable to take at least four steps.

• Tenderness over specific bony areas, such as the posterior edge or tip of the lateral or medial malleolus (the bony prominences on each side of the ankle).

If you’re unable to stand or experience intense pain in these areas, seek medical attention immediately to rule out a fracture.

3. Why Seeing a Health Practitioner Is Non-Negotiable

While it may be tempting to “walk it off” or simply rest at home, consulting a qualified health practitioner like a physiotherapist, chiropractor, or sports physician is essential:

• They can accurately diagnose the injury, ruling out fractures or other complications.

• They’ll guide you through a tailored rehabilitation program to ensure optimal recovery and prevent re-injury.

• Proper rehab strengthens the surrounding muscles, restores range of motion, and gradually reintroduces load to the ankle, reducing the risk of chronic instability or future sprains.

Skipping professional guidance or rushing back to activity too soon increases the likelihood of re-injury or prolonged issues like persistent pain and instability.

4. Building a Plan for Recovery

Recovering from an ankle sprain involves addressing both short-term pain and swelling and long-term stability and strength. Here’s what the process typically includes:

1. Initial Management (First 48-72 hours):

   • Use the PRICE protocol: Protection, Rest, Ice, Compression, and Elevation.

   • Avoid activities that aggravate the injury.

2. Rehabilitation Phase:

   • Begin gentle range-of-motion exercises to restore movement in the ankle.

   • Gradually incorporate strength training and balance exercises to rebuild stability.

   • Progress to sport-specific or activity-specific exercises under professional guidance.

3. Return to Activity:

   • Resume normal activities only when the ankle has regained full strength, range of motion, and stability. Your health practitioner can help you determine when it’s safe to return.

Takeaway

A sprained ankle may seem like a minor inconvenience, but without proper care, it can lead to chronic issues or re-injury. By understanding the severity of your sprain, ruling out more serious injuries like fractures, and following a structured rehab plan under the guidance of a health practitioner, you can recover effectively and return to your regular activities stronger than before.

Don’t leave your recovery to chance—take the right steps to protect your ankle and your future mobility!

How we can help…

1. Get to know you:
   Understand whether the problem is due to behaviour or trauma and relate the problem to a particular pattern in movement or in life.
   

2. Find the cause:
   Is the problem due to an injury that needs a diagnosis or is it something movement related that needs to be assessed and identified?
   

3. Make a plan:
   Agree on what the problem is, what the goals are, the way we’re going to achieve the goals and over an agreed timeframe.
   

4. Follow up:
   Check in with you along the way and have an open line of communication to ensure you’re on te right track.

How to Know It’s Time to Pull Back With Your Training

When you’re working hard to hit your fitness goals, it’s natural to push yourself in every session. However, knowing when to pull back and give your body the rest it needs is just as important as training itself. Overloading without adequate recovery can lead to increased risk of injury, decreased performance, and burnout. Here’s how to know when it’s time to pull back with your training and prioritize recovery.

1. Persistent Fatigue and Random Aches

Feeling unusually tired or noticing aches and pains popping up in random areas can be a sign that it’s time to deload.

• Fatigue is a natural response to intense exercise, but if you’re feeling worn out in every session, it might mean your body is struggling to recover.

• Random aches and niggles can indicate that certain muscles or joints are overworked or that you’re developing muscle imbalances. Ignoring these small signs can eventually lead to more severe injuries.

A deload week—a period where you reduce your training intensity or volume—can give your body a chance to repair and recover. You might reduce the weights you’re lifting, the volume of work you’re doing, or even take a few days off altogether to reset.

2. Constant Tiredness and the Importance of Nutrition

Constant tiredness isn’t always from lack of sleep or mental fatigue; it can also stem from inadequate recovery in your diet.

• Protein intake is essential for muscle repair and recovery, especially for resistance-trained individuals. A general guideline for recovery is 2 grams of protein per kilogram of body weight per day.

• Energy balance matters too. If you’re training hard but not eating enough overall, you may feel depleted, and your body won’t have the fuel it needs to repair tissues and replenish energy stores.

If tiredness is becoming the norm, try evaluating your diet. Are you getting enough protein and calories to support your recovery? Upping these factors, along with adding more sleep and rest days, can reduce fatigue and give your muscles a chance to come back stronger.

3. Managing Stress as Part of Recovery

A factor often overlooked in training recovery is stress management. The body doesn’t differentiate between different types of stress, so psychological stress can have just as much impact on your physical recovery as training stress.

• Psychological stress activates the sympathetic nervous system, or the body’s “fight or flight” response. This can lead to increased levels of cortisol, which in turn can impair muscle recovery and reduce performance.

• Coping mechanisms like deep breathing, meditation, and gentle stretching can help calm the nervous system, allowing your body to shift into the parasympathetic “rest and digest” mode.

Incorporating stress management techniques into your routine can improve your ability to recover and make your training efforts more effective.

Knowing when to pull back in your training is key to long-term success and injury prevention. When you feel unusually fatigued, experience persistent soreness, or find yourself constantly tired, it may be time to adjust your training. Prioritizing protein intake, managing stress, and taking advantage of deload periods will keep you feeling strong, energized, and on track toward your fitness goals. Remember: rest and recovery are vital parts of the training process, not signs of weakness. Embrace them to stay at your best.

How we can help…

1. Get to know you:
   Understand whether the problem is due to behaviour or trauma and relate the problem to a particular pattern in movement or in life.
   

2. Find the cause:
   Is the problem due to an injury that needs a diagnosis or is it something movement related that needs to be assessed and identified?
   

3. Make a plan:
   Agree on what the problem is, what the goals are, the way we’re going to achieve the goals and over an agreed timeframe.
   

4. Follow up:
   Check in with you along the way and have an open line of communication to ensure you’re on te right track.

This Is How You Can Continue Doing the Things You Did at 20 When You’re 40

As we age, it's easy to think that the days of feeling strong, energetic, and capable of doing the things we loved in our 20s are behind us. But the truth is, with the right approach, you can stay active, healthy, and capable well into your 40s and beyond. The key lies in maintaining a smart, balanced approach to fitness and lifestyle habits. Here’s how to keep doing what you were doing at 20, even as you hit 40.

1. Consistent Exercise Routine: Cardiovascular and Strength Training

A consistent exercise routine is crucial if you want to maintain the abilities you had in your younger years. Your routine should incorporate both cardiovascular and strength training to ensure all areas of fitness are covered.

• Cardio helps maintain heart health, improves endurance, and supports weight management. Incorporating activities like running, swimming, cycling, or brisk walking will keep your cardiovascular system in good shape.

• Strength training is equally important, especially as we age. After 30, we naturally begin to lose muscle mass, a process called sarcopenia. Regular strength training helps combat this muscle loss, improves bone density, and keeps you feeling strong and mobile.

Aim to include 2-3 strength sessions per week, focusing on major muscle groups, and ensure you get at least 150 minutes of moderate-intensity cardio each week. By staying consistent, you’ll be better equipped to continue doing the activities you love without the limitations often associated with aging.

2. Prioritize Sleep and Nutrition

As we get older, the importance of quality sleep and nutrition becomes even greater. These two elements are often overlooked, but they play a massive role in how well your body functions, recovers, and adapts to training.

• Sleep is when your body recovers, rebuilds muscle tissue, and recharges your energy levels. Getting a full 7-9 hours of uninterrupted sleep each night is essential for reducing fatigue, improving mental clarity, and supporting recovery from your workouts.

• Nutrition provides the building blocks your body needs to perform and recover. As you age, focusing on a balanced diet rich in protein (to preserve muscle), healthy fats (for hormone balance), and complex carbohydrates (for energy) is crucial. Don’t neglect micronutrients like calcium and vitamin D, which support bone health and help prevent issues like osteoporosis.

By consistently getting quality sleep and eating nutrient-dense foods, you can improve your energy levels, reduce your risk of injury, and enhance your quality of life.

3. Don’t Limit Your Training Just Because You’re Older

One of the biggest mistakes people make as they age is thinking they need to slow down or take it easy simply because they're getting older. But the truth is, you still need to train with some level of intensity to continue driving progress and making adaptations.

• Training intensity doesn't mean pushing yourself to the brink of exhaustion, but it does mean challenging your body enough to make it adapt. Whether it’s lifting heavier weights, running at a faster pace, or increasing the duration of your workouts, pushing beyond your comfort zone is key to maintaining strength, endurance, and overall fitness.

• Progressive overload—gradually increasing the weight or intensity of your exercises over time—is necessary to continue building muscle and improving fitness levels. Don’t let the number on your birthday cake be the reason you stop pushing yourself. Without challenging your body, you won’t see the progress needed to keep up with the demands of daily life and stay in the same physical condition as when you were 20.

Staying as active and capable at 40 as you were at 20 is entirely possible. The key is staying consistent with a balanced exercise routine, prioritizing sleep and nutrition, and not being afraid to train with intensity. By embracing these principles, you’ll maintain strength, endurance, and overall vitality for decades to come, ensuring that age is just a number when it comes to doing the things you love.

How we can help…

1. Get to know you:
   Understand whether the problem is due to behaviour or trauma and relate the problem to a particular pattern in movement or in life.
   

2. Find the cause:
   Is the problem due to an injury that needs a diagnosis or is it something movement related that needs to be assessed and identified?
   

3. Make a plan:
   Agree on what the problem is, what the goals are, the way we’re going to achieve the goals and over an agreed timeframe.
   

4. Follow up:
   Check in with you along the way and have an open line of communication to ensure you’re on te right track.

Should I Pay Attention to Every Ache and Pain?

When you’re training hard, pushing your body to new limits, or getting back into fitness after a long break, it’s common to experience aches and pains. But how do you know when to pay attention to them and when they’re just part of the process? Not every ache is a sign of injury, but some pains do need extra attention. Knowing the difference is key to staying injury-free and making progress in your fitness journey.

1. Not Every Ache Indicates an Injury

One of the first things to understand is that not every ache or pain means you're injured. Especially during periods of heavy training or when you're reintroducing your body to exercise, muscle soreness is a natural response to increased activity. This kind of soreness, often referred to as delayed onset muscle soreness (DOMS), is typically a sign that your muscles are adapting to new or more intense movements.

• DOMS usually kicks in 24-48 hours after a workout and can feel like a dull, aching stiffness in the muscles you've worked.

• Muscle soreness isn't a cause for alarm; it's just your body’s way of adapting to the new demands you've placed on it.

What this means is that while muscle aches can be uncomfortable, they often signal that you need to get on top of your recovery. This could mean focusing on hydration, nutrition, stretching, and sleep—all key factors in allowing your body to recover properly and avoid turning soreness into something more problematic.

2. Lingering Aches Might Be Worth Investigating

While not every ache or pain is an injury, you should pay attention to persistent or recurring pain that sticks around for a while, even after you've rested or reduced your training intensity. Aches that linger or progressively get worse could indicate something more serious, such as an overuse injury.

• Overuse injuries develop gradually due to repetitive movements or not allowing your body enough time to recover between training sessions. Common examples include tendinopathies, stress fractures, and bursitis.

• Pain that doesn’t improve with rest or time may signal that something needs attention. If a pain persists for more than a week or interferes with your daily life or training, it's a good idea to have it assessed by a healthcare professional.

Ignoring these signs could lead to more significant injuries down the road, so early intervention can prevent a minor issue from becoming a long-term problem.

3. Knowing When to Pull Back in Training

One of the most important skills in training is knowing when to push forward and when to pull back. While discomfort and soreness can be part of the process, training through pain without considering recovery can lead to burnout, injury, and long-term setbacks.

• Listen to your body: If your aches and pains are worsening with each training session, it might be time to dial back your intensity. Take an extra rest day or opt for a lighter workout.

• Progress intelligently: Make sure you're gradually increasing your training volume and intensity. Rapidly ramping up your training can increase your risk of overuse injuries.

This is where having a coach, physiotherapist, or chiropractor can be incredibly valuable. They can assess your training routine and physical condition, providing insight on whether you should continue to push through or take a step back to avoid further complications.

Not every ache or pain is a red flag for injury, particularly when you're training hard or getting back into exercise. However, it’s essential to pay attention to lingering or worsening pains that don’t seem to resolve with rest or recovery strategies. Knowing when to pull back, seek professional advice, and adjust your training plan is crucial for avoiding injury and maintaining consistent progress. With the right approach, you can stay on top of your fitness goals without being derailed by aches and pains.

How we can help…

1. Get to know you:
   Understand whether the problem is due to behaviour or trauma and relate the problem to a particular pattern in movement or in life.
   

2. Find the cause:
   Is the problem due to an injury that needs a diagnosis or is it something movement related that needs to be assessed and identified?
   

3. Make a plan:
   Agree on what the problem is, what the goals are, the way we’re going to achieve the goals and over an agreed timeframe.
   

4. Follow up:
   Check in with you along the way and have an open line of communication to ensure you’re on te right track.

Do You Want to Know How to Avoid Dropping Out of Your Competition or Meet Because of an Acute Injury?

Training hard for an upcoming competition or meet is a thrilling experience, but it also comes with risks—one of the biggest being an acute injury. Whether you’re an athlete preparing for a weightlifting meet, a marathon, or a team sport event, an injury can feel like it derails all your hard work. It’s stressful, both physically and mentally, especially when it happens so close to your competition. However, with the right approach, you can manage the situation and still have a chance to compete.

Here’s how to deal with an acute injury right before your competition:

1. Don’t Catastrophize—Stay Calm

The first and most crucial step when dealing with an acute injury is to avoid catastrophizing. When you experience an injury, it’s natural to panic and think the worst: "What if I can't compete? What if my season is over?" This kind of thinking, however, can make the situation much worse. Catastrophizing not only increases stress but can also lead to higher levels of pain and tension, which could slow down your recovery.

Instead of spiraling into negative thoughts, take a step back and evaluate the situation calmly. The injury might not be as bad as it initially feels, and the way you handle the first few hours and days can significantly impact your recovery.

2. Start Moving at Low Levels

Once you’ve mentally calmed yourself, the next step is to gently begin moving. Movement is critical for reducing the severity of many acute injuries. Depending on the nature of the injury, you can engage in low-level activities to keep the affected area active without causing further damage.

The key is to not completely immobilize the area unless it’s absolutely necessary. In many cases, movement at a low intensity helps to reduce inflammation and expedite healing.

3. Make a Plan

One of the most important things you can do after an injury is to make a solid, realistic plan. This plan should have multiple options to account for different scenarios as your injury heals. A well-thought-out strategy will give you a clear path forward and prevent unnecessary stress. Here’s what that plan might involve:

• Consult a healthcare professional: Whether it’s a physiotherapist, chiropractor, or sports medicine doctor, get an expert’s opinion on the injury. They can assess the severity and give you a realistic timeline for recovery. Most importantly, they can help you make a plan that keeps your competition in mind.

• Rehab program: Start an injury-specific rehab program as soon as possible. Your rehab program should be tailored to your injury and focus on recovery while still keeping you in shape for your meet.

• Alternative training options: Depending on the injury, you may not be able to perform your usual workouts. In this case, work with your coach or trainer to adapt your training so that you maintain fitness without aggravating the injury. For example, if you’ve injured your shoulder, focus on lower-body or core work while the shoulder heals.

• Gradual reintroduction to sport: If time permits, gradually reintroduce your sport-specific training as your injury heals. Slow and steady wins the race when it comes to injury recovery.

4. Keep Your Eye on the Goal

An acute injury close to competition is not the end of the world. By staying calm, avoiding panic, and developing a plan with the help of professionals, you can navigate your recovery and still make it to your competition. It’s important to remember that everyone faces obstacles in their athletic career—injuries included. With the right mindset and strategy, you can often overcome these setbacks and perform to the best of your ability on competition day.

Acute injuries are an inevitable part of any athletic journey, especially when you’re pushing your body in preparation for a competition. The key to overcoming these setbacks is to stay calm, avoid negative thinking, and develop a comprehensive recovery plan with the help of a healthcare professional. With the right strategy in place, you may still be able to compete and achieve your goals despite the injury.

How we can help…

1. Get to know you:
   Understand whether the problem is due to behaviour or trauma and relate the problem to a particular pattern in movement or in life.
   

2. Find the cause:
   Is the problem due to an injury that needs a diagnosis or is it something movement related that needs to be assessed and identified?
   

3. Make a plan:
   Agree on what the problem is, what the goals are, the way we’re going to achieve the goals and over an agreed timeframe.
   

4. Follow up:
   Check in with you along the way and have an open line of communication to ensure you’re on te right track.

Have You Ever Had an MRI That Comes Back Completely Clear?

If you've ever experienced pain severe enough to warrant an MRI, you likely hoped for answers. An MRI scan is often seen as the final word—a definitive way to diagnose what’s causing your discomfort. So, when the results come back completely clear, it can be incredibly invalidating. After all, you’re still feeling the pain, but the scan says everything is "normal." This situation leaves many people confused, frustrated, and uncertain about what to do next. But this is actually a more common experience than you might think, and it points to a deeper, more complex interaction between your body and your nervous system

Let’s explore why your pain might persist despite a clean MRI and what you can do about it.

1. Understanding the Disconnect: A Small Pebble, a Big Splash

Imagine dropping a small pebble into a still pond and watching the ripples spread out. Even though the pebble is small, it can create a big impact. This is a useful analogy for understanding how our nervous system can sometimes amplify pain signals. The issue may be minor—like a small tweak in a muscle or slight irritation in a joint—but the nervous system amplifies this signal, making it feel like something more severe.

Even though an MRI might not pick up any major structural issues, the pain is real. What’s happening is that your body’s alarm system (your nervous system) is in a heightened state of alert, sending amplified pain signals in response to what might be a minor or even non-existent issue.

This doesn't mean the pain is "in your head" or that it's not legitimate. It just means that the nervous system is playing a bigger role in your pain than any structural damage.

2. Beliefs About Pain: How They Shape Your Experience

Pain is not just a physical experience; it's also shaped by your beliefs and perceptions. If you’re dealing with chronic pain, what you think about your pain can magnify or diminish its intensity. Let’s say you’ve been in pain for months, and you believe that the pain means something is seriously wrong with your body. You might think that continuing to move or exercise will cause further damage. These thoughts can heighten the body’s pain response.

In fact, research shows that the beliefs we hold about pain can actually alter our experience of it. If you believe your pain is a sign of serious damage, you’re more likely to experience higher levels of pain. This is partly because fear and anxiety activate the nervous system, amplifying the signals of discomfort your brain is interpreting.

So when an MRI comes back clear, it challenges those beliefs. If there's no significant damage, then the pain might not be a sign of impending harm. Reframing how you think about the pain can be an important step toward reducing its intensity.

3. Navigating the Emotional Side of a "Clear" MRI

When your MRI comes back clear, it’s natural to feel invalidated. After all, if nothing is wrong, why do you feel so much pain? This can lead to frustration, confusion, and sometimes even a sense of helplessness.

But it’s essential to remember that pain is complex. While MRIs are excellent at identifying structural issues like herniated discs or torn ligaments, they don’t capture the whole picture. Pain is influenced by many factors, including:

• Nervous system sensitivity

• Emotional and psychological stress

• Previous injuries and how the body compensates for them

• Beliefs and fears about the pain itself

4. Where Do You Go from Here?

If your MRI is clear but you’re still experiencing significant pain, don’t lose hope. There are several steps you can take to address the situation:

• Understand the role of the nervous system: Recognizing that your nervous system may be amplifying pain signals can change how you approach your recovery. Calming the nervous system through techniques like breathing exercises, mindfulness, and graded movement can help reduce pain over time.

• Challenge your beliefs about pain: Work with a healthcare provider or therapist to reframe your thinking about pain. Cognitive Behavioral Therapy (CBT) and pain education can help you reshape negative thoughts and beliefs that may be contributing to your pain.

• Focus on function over pain: Instead of centering your recovery around getting rid of pain entirely, shift your focus to improving your function. Gradual, guided movement can help desensitize the nervous system and rebuild strength without exacerbating your pain.

If you've had an MRI that comes back clear, it's important to remember that this doesn't invalidate your pain. Pain is complex, and many factors—especially your nervous system—play a significant role in how you experience it. By understanding the relationship between pain, the nervous system, and your beliefs, you can begin to manage and reduce your pain effectively. Working with healthcare professionals to develop a treatment plan that addresses these factors can help you move forward, even when the scan doesn’t show an obvious cause.

Need help? leave us your details to receive a free call from one of our health professionals

How we can help…

1. Get to know you:
   Understand whether the problem is due to behaviour or trauma and relate the problem to a particular pattern in movement or in life.
   

2. Find the cause:
   Is the problem due to an injury that needs a diagnosis or is it something movement related that needs to be assessed and identified?
   

3. Make a plan:
   Agree on what the problem is, what the goals are, the way we’re going to achieve the goals and over an agreed timeframe.
   

4. Follow up:
   Check in with you along the way and have an open line of communication to ensure you’re on te right track.

How to Stop Having Consistent Lower Back Niggles

Lower back pain is one of the most common issues that people face at some point in their lives. It can be incredibly frustrating and disruptive, especially when the pain keeps coming back. Whether you’re an active gym-goer or someone who sits at a desk all day, lower back injuries can affect anyone. Even though lower back issues have a high recurrence rate, there’s good news: with the right approach and exercise routine, it’s possible to reduce or even prevent these recurring problems.

Here’s how you can stop having consistent lower back niggles and improve your overall spinal health:

1. Understanding the Prevalence of Lower Back Injuries

Lower back injuries are among the most frequently reported musculoskeletal issues across all age groups. They can arise from a variety of causes, including poor posture, weak core muscles, improper lifting techniques, or even lack of movement throughout the day. Whether it’s a minor twinge after lifting something heavy or a chronic, dull ache from sitting at a desk too long, lower back injuries are something that affects millions.

Due to the complexity of the lower back, these injuries often have a high rate of recurrence. Without the proper intervention and prevention strategies, a small back issue can turn into a long-term, chronic problem. Fortunately, there is a solid body of evidence showing that targeted exercise and proper movement patterns can significantly reduce the likelihood of recurring back pain.

2. Exercise: A Proven Strategy for Preventing Lower Back Pain

One of the most effective ways to stop lower back pain from coming back is through regular exercise. Exercise strengthens the muscles around your spine, improves flexibility, and promotes better posture—all of which are key in preventing injuries.

Some of the most beneficial exercises include:

• Core strengthening: Your core muscles support your spine and help distribute the load during movement. Strengthening your core (which includes your abdominals, lower back, and glutes) can help prevent lower back injuries.

• Mobility work: Stretching and mobility exercises for the hips, hamstrings, and lower back can reduce stiffness and improve your range of motion. This prevents compensation movements that put undue strain on your back.

• Glute strengthening: Weak glutes can cause the lower back to overcompensate, leading to injury. Incorporating exercises like glute bridges, squats, and lunges helps offload stress from your lower back.

• Abdominal training: Exercises like planks, deadlifts, and back extensions teach you how to strengthen your core, which reduces the risk of injury during day-to-day activities and workouts.

Regularly incorporating these exercises into your routine can significantly improve your spine’s resilience and reduce your risk of experiencing chronic lower back issues.

3. Seek Professional Help to Find the Root Cause

While exercise is a key factor in preventing lower back pain, it’s also essential to identify the underlying cause of your pain. Repeated lower back injuries often stem from improper movement patterns or imbalances in your body. Having a health professional, such as a physiotherapist, chiropractor, or sports doctor, assess your condition can provide invaluable insight into the root cause of your lower back pain.

A trained practitioner will be able to:

• Evaluate your movement patterns to identify imbalances or dysfunction which can be leading to chronic pain.

• Develop a personalized exercise program tailored to your specific needs.

• Offer hands-on treatments like manual therapy or adjustments, which can help alleviate pain.

By addressing the underlying cause of your lower back pain with the help of a health professional, you’re much more likely to prevent the pain from recurring.

4. Consistency is Key

One of the most important factors in preventing lower back pain is consistency. Whether it’s committing to a regular exercise routine or attending follow-up appointments with your health practitioner, the key to reducing your lower back pain lies in long-term, consistent effort. Building strong, flexible, and well-supported muscles doesn’t happen overnight, but with regular practice, you’ll start seeing improvements in both your pain levels and overall function.

Lower back niggles don’t have to be a constant part of your life. While lower back injuries are common and tend to recur, there is solid evidence supporting the use of exercise as a preventative measure. By strengthening your core, improving your mobility, and seeking professional guidance, you can reduce your risk of lower back pain and regain control over your health. Take the time to assess your routine, get professional advice if needed, and stay consistent with your exercise program—you’ll be well on your way to a pain-free lower back.

Need help? leave us your details to receive a free call from one of our health professionals

How we can help…

1. Get to know you:
   Understand whether the problem is due to behaviour or trauma and relate the problem to a particular pattern in movement or in life.
   

2. Find the cause:
   Is the problem due to an injury that needs a diagnosis or is it something movement related that needs to be assessed and identified?
   

3. Make a plan:
   Agree on what the problem is, what the goals are, the way we’re going to achieve the goals and over an agreed timeframe.
   

4. Follow up:
   Check in with you along the way and have an open line of communication to ensure you’re on te right track.

How Grip Strength Can Correlate with Quality of Life

When we think about the benefits of lifting weights, improved muscle tone, better posture, and increased strength typically come to mind. However, one surprising benefit that often goes overlooked is how grip strength, a simple measure of how strong your hands are, can correlate with a longer and better quality of life.

The Surprising Link Between Grip Strength and Longevity

Grip Strength as a Health Indicator: Research has increasingly shown that grip strength is more than just a measure of how strong your hands are. It’s actually a powerful indicator of overall health and longevity. Studies have found that individuals with higher grip strength tend to have better overall muscle strength, which is crucial for maintaining mobility and independence as we age.

Reduced Risk of Chronic Diseases: Stronger grip strength has also been linked to a lower risk of chronic diseases. Conditions such as heart disease, stroke, and even some forms of cancer have been associated with weaker grip strength. This correlation might be due to the fact that individuals with stronger grip strength tend to be more physically active, which is known to reduce the risk of these diseases.

How Grip Strength Impacts Daily Life

• Maintaining Independence: As we age, maintaining the ability to perform daily tasks independently becomes increasingly important. Grip strength plays a crucial role in this. Whether it’s opening a jar, carrying groceries, or holding onto a railing for balance, strong hands make these tasks easier and reduce the risk of accidents and falls.

• Enhanced Physical Performance: Grip strength isn’t just about your hands; it’s a reflection of your overall strength. A stronger grip can enhance your performance in various physical activities, from lifting weights to playing sports. This improved physical performance contributes to better health and a more active lifestyle, which in turn, enhances your quality of life.

Building Grip Strength for Better Health

Incorporating Grip Strength Exercises: The good news is that improving your grip strength doesn’t require specialized equipment or a complex workout routine. Simple exercises like deadlifts, farmer’s walks, and even squeezing a stress ball can help build grip strength. Incorporating these exercises into your regular workout routine can yield significant benefits over time.

The Role of Strength Training: Grip strength is a part of overall muscle strength, and engaging in regular strength training is key to building and maintaining it. Lifting weights, particularly exercises that require you to hold onto a barbell or dumbbell, naturally improve grip strength while also strengthening other muscle groups.

The Long-Term Benefits of Strong Grip Strength

Improving Quality of Life: The correlation between grip strength and quality of life is clear. A stronger grip is linked to better overall health, reduced risk of chronic diseases, and the ability to maintain independence as we age. By focusing on building and maintaining grip strength, you’re investing in a future with better health outcomes and a higher quality of life.

A Simple Measure with Big Impacts: It’s remarkable to think that something as simple as how strong your hands are can have such a profound impact on your life. Yet, the evidence is clear: grip strength is a strong predictor of health and longevity. By paying attention to this often-overlooked aspect of fitness, you can take proactive steps to ensure that you not only live longer but also enjoy a higher quality of life.

Grip strength may not be the first thing that comes to mind when you think about health and fitness, but it’s a critical component of both. By incorporating grip-strengthening exercises into your routine and understanding its importance, you can enhance your physical performance, reduce your risk of chronic diseases, and improve your overall quality of life. So, next time you’re in the gym, remember that working on your grip is not just about lifting weights – it’s about lifting your life.

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How to Deal with a Strained Adductor: A Guide to Management

Groin strains, or adductor strains, are common injuries that can be both frustrating and challenging to manage. These injuries often occur during activities that involve sprinting, sudden changes in direction, or heavy lifting, such as squats and deadlifts. Understanding how to effectively manage a strained adductor is essential to ensure a full recovery and to prevent re-injury.

1. Understanding Adductor Strains

Common Causes: Adductor strains typically occur during high-intensity activities that place a significant load on the muscles of the inner thigh. Running, particularly sprinting, and sudden changes of direction in sports are common culprits. Additionally, heavy resistance exercises like squats and deadlifts can also lead to groin strains, especially if the muscles are not adequately warmed up or if the load is too heavy.

Symptoms: An adductor strain is often characterized by sharp pain in the groin area, particularly during activities that involve moving the legs together or when trying to squeeze the legs inward. Swelling, bruising, and tenderness in the inner thigh are also common symptoms.

2. The Challenges of Rehabbing a Groin Strain

• High Risk of Re-Strain: One of the most significant challenges with groin strains is their tendency to recur. Research indicates that once a muscle has been strained, the risk of re-strain is significantly increased. This is why proper management and rehabilitation are crucial. Rushing back into activities before the muscle has fully healed can lead to chronic issues and prolonged recovery times.

• Importance of Early Management: The initial phase of managing an adductor strain involves reducing pain and inflammation. This usually includes rest, ice, and compression to control swelling and pain. Avoiding activities that aggravate the injury is essential during this phase.

3. Effective Management Strategies

Rehabilitation: Rehabilitation is the cornerstone of managing an adductor strain. Working with a qualified physiotherapist or chiropractor is essential to develop a personalized rehab plan. This plan will typically involve:

1. Progressive Strengthening: Gradually strengthening the adductor muscles and the surrounding muscles of the hip and core to restore function and prevent future strains.

2. Flexibility Training: Stretching and mobility exercises to ensure that the muscles are flexible and can handle the demands of physical activity.

3. Sport-Specific Drills: Gradually reintroducing sport-specific movements to ensure that the muscles can handle the demands of the activity without re-injury.

   Return to Activity: One of the critical aspects of adductor strain management is knowing when and how to return to activity. Returning too soon can lead to re-injury, so it’s important to follow a graduated return-to-sport protocol. Your physiotherapist or chiropractor will guide you through this process, ensuring that your muscles are strong and flexible enough to handle the demands of your chosen activity.

4. Preventing Future Strains

   Proper Warm-Up: A proper warm-up is essential to reduce the risk of groin strains. This should include dynamic stretching and activities that mimic the movements of your sport or exercise routine. Ensuring that your muscles are adequately warmed up before intense activity can help prevent strains.

   Strength and Conditioning: Regular strength and conditioning exercises that target the adductors and the surrounding muscles can help build resilience and reduce the likelihood of future strains. Incorporating exercises that improve core stability and hip strength is also beneficial.

   Gradual Progression: Avoid sudden increases in the intensity or volume of your training. Gradual progression in both load and intensity is key to preventing overuse injuries like groin strains.
   

   Dealing with a strained adductor can be challenging, but with proper management and rehabilitation, you can make a full recovery and reduce the risk of re-injury. It’s important to take groin strains seriously and to work closely with a qualified physiotherapist or chiropractor to ensure that your rehabilitation plan is effective. By following a structured rehab program and incorporating preventative strategies, you can get back to your activities stronger and more resilient than before.

   
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How to Tell When You Need a Deload Week

Training hard and pushing your limits are essential for progress, but there comes a time when your body needs a break. This is where a deload week comes in—a strategic reduction in training intensity designed to allow your body to recover and prepare for long-term gains. Here’s how to recognize when it’s time to take a deload week.

1. What Is a Deload Week?

A deload week is a planned period of reduced training intensity and volume. It’s not about completely stopping your workouts but rather easing off the gas pedal to give your body a chance to recover from the stress of intense training. The idea is to temporarily decrease the load to prevent burnout, injury, and overtraining while setting the stage for future progress.

2. Signs You Need a Deload Week

• Excessive Soreness and Fatigue: One of the most obvious signs that you need a deload week is persistent soreness that doesn’t seem to go away. While muscle soreness is normal after a tough workout, feeling excessively sore or fatigued before even starting your workout is a red flag. This indicates that your muscles and nervous system may not be fully recovering between sessions.

• Stalled Progress and Weights Feeling Heavier: If you notice that your usual weights feel unusually heavy or your progress has stalled despite consistent effort, it’s a sign your body may be overworked. This can happen when you’ve been training at high intensity for an extended period without giving your body adequate time to recover.

• Mental Fatigue and Lack of Motivation: Mental signs are just as important as physical ones. If you’re feeling mentally drained, unmotivated, or dreading your workouts, it could be a sign that you’re pushing too hard. A deload week can help rejuvenate your mind, making training enjoyable again.

• Increased Risk of Injury: Continuing to train at high intensity without proper recovery can increase your risk of injury. When your muscles are fatigued and your central nervous system is overworked, your form may suffer, leading to strains, sprains, or other injuries. Deloading gives your body the time it needs to repair and strengthen, reducing injury risk.

3. The Importance of Deloading

• Preventing Overtraining: Overtraining occurs when the stress from training exceeds your body’s ability to recover. This can lead to decreased performance, chronic fatigue, and a range of health issues. Deloading helps prevent overtraining by allowing your body to recover and adapt to the stresses of training.

• Enhancing Long-Term Progress: While it might seem counterintuitive, taking a step back can actually help you move forward in the long run. Deload weeks allow your muscles, joints, and nervous system to recover fully, which can lead to improved performance when you resume regular training. This strategic rest helps to prevent plateaus and ensures continuous progress.

• Balancing Training and Recovery: Training hard is important, but so is recovery. Balancing intense workouts with adequate recovery periods is crucial for long-term success. A well-timed deload week ensures that you’re not just training hard, but training smart.
  
  Recognizing when to take a deload week is key to sustainable progress and injury prevention. If you’re experiencing persistent soreness, stalled progress, mental fatigue, or are simply feeling beaten up by your training, it’s time to consider dialing back the intensity. Remember, taking a step back with a deload week is not a setback; it’s a strategic move that will set you up for even greater success in your fitness journey. Prioritize recovery, listen to your body, and watch your progress soar in the long term.
  
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2. Find the cause:
   Is the problem due to an injury that needs a diagnosis or is it something movement related that needs to be assessed and identified?
   

3. Make a plan:
   Agree on what the problem is, what the goals are, the way we’re going to achieve the goals and over an agreed timeframe.
   

4. Follow up:
   Check in with you along the way and have an open line of communication to ensure you’re on te right track.

How to Deal with a Strained Hamstring

Hamstring strains are a common injury, especially in sports and activities involving sudden bursts of speed or overstretching of the muscle. Proper understanding, treatment, and rehabilitation are crucial for a full recovery and to prevent future injuries. Here’s what you need to know about dealing with a strained hamstring.

1. Understanding Hamstring Strains

Causes of Hamstring Strains: A hamstring strain typically occurs when the muscle is overstretched or subjected to a sudden load, leading to tears in the muscle fibers. This can happen during activities such as sprinting, jumping, or even sudden changes in direction.

Grades of Hamstring Strains:

• Grade 1 (Mild Strain): This is a minor injury involving small tears in the muscle fibers. You may experience slight pain and discomfort, but the muscle still retains most of its strength. Recovery time is usually around 1-3 weeks.

• Grade 2 (Moderate Strain): This involves a more significant tear, leading to more noticeable pain, swelling, and possibly bruising. You may have difficulty walking or running. Recovery can take 4-8 weeks.

• Grade 3 (Severe Strain or Tear): This is a complete tear of the muscle, resulting in severe pain, swelling, and loss of function. You may need crutches to walk, and recovery could take several months, often requiring surgical intervention.

2. The Importance of Proper Rehabilitation

High Rate of Recurrence: Hamstring strains have a notoriously high rate of recurrence, especially if not properly rehabilitated. Returning to activity too soon or failing to strengthen the muscle adequately can lead to repeated injuries.

Steps to Proper Rehabilitation:

• Initial Rest and Recovery: In the early stages, rest and ice are crucial to reduce inflammation and pain. Avoid activities that could aggravate the injury.

• Gradual Strengthening: As pain subsides, gradually reintroduce strengthening exercises that target the hamstrings and surrounding muscles. Start with isometric exercises, then progress to more dynamic movements as tolerated.

• Stretching and Flexibility: Incorporate gentle stretching exercises to maintain and improve flexibility, but avoid overstretching, especially in the early stages of recovery.

• Neuromuscular Training: This involves exercises that improve the coordination and function of the hamstrings in relation to the rest of the body. Plyometrics and agility drills can be helpful as you progress.

• Return to Activity: Return to sport or regular activity should be gradual and carefully monitored. Start with low-intensity activities and gradually increase the intensity as your hamstring strengthens.

3. Finding the Root Cause and Developing a Plan

Why Did the Hamstring Strain? Understanding the underlying cause of the strain is crucial for effective rehabilitation and prevention of future injuries. Factors such as muscle imbalances, improper warm-up, fatigue, or poor technique can contribute to hamstring strains.

Working with a Health Professional:

• Assessment: A physiotherapist or chiropractor can conduct a thorough assessment to identify the cause of the strain. This may include evaluating your posture, gait, and muscle imbalances.

• Personalized Rehabilitation Plan: Based on the assessment, your health professional will develop a tailored rehabilitation plan that addresses your specific needs. This plan may include exercises, manual therapy, and advice on modifying activities to prevent re-injury.

• Ongoing Support: Regular check-ins with your health professional will ensure that your rehabilitation is on track and that any necessary adjustments are made to your plan.

Dealing with a strained hamstring requires a careful and methodical approach to ensure proper healing and to prevent future injuries. Understanding the severity of the strain, committing to a thorough rehabilitation process, and working with a health professional to uncover the root cause are all key steps in managing this injury. With the right care, you can return to your sport or daily activities stronger and more resilient than before.

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2. Find the cause:
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   Agree on what the problem is, what the goals are, the way we’re going to achieve the goals and over an agreed timeframe.
   

4. Follow up:
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How to Deal with Persistent Knuckle Pain

Persistent knuckle pain can be a significant hindrance, affecting your ability to perform daily tasks and enjoy life. Understanding the causes and management strategies for knuckle pain is essential for finding relief and improving function. Here are some key points to help you deal with persistent knuckle pain effectively.

1. Arthritis as a Cause of Knuckle Pain

Understanding Arthritis: One of the most common causes of persistent knuckle pain is arthritis. This condition involves inflammation of the joints, leading to pain, stiffness, and swelling. Osteoarthritis and rheumatoid arthritis are two common types that can affect the knuckles.

Management with Your GP:

• Diagnosis: Consulting your General Practitioner (GP) is crucial for an accurate diagnosis. They can perform tests and imaging studies to determine if arthritis is the cause of your knuckle pain.

• Medication: Your GP may prescribe arthritis medication to manage inflammation and pain. This could include nonsteroidal anti-inflammatory drugs (NSAIDs), corticosteroids, or disease-modifying antirheumatic drugs (DMARDs) for rheumatoid arthritis.

• Regular Monitoring: Ongoing monitoring and adjustments in treatment may be necessary to manage symptoms effectively.

2. Strengthening the Muscles in the Hand and Forearm

Importance of Strengthening Exercises: Strengthening the muscles within the hand and forearm is crucial for reducing pain and improving function. Stronger muscles can help support the joints, reduce strain, and enhance overall hand function.

Effective Strengthening Exercises:

• Hand Squeezes: Use a stress ball or a hand exerciser to perform hand squeezes. Hold the squeeze for a few seconds and release. Repeat this exercise multiple times.

• Finger Stretches: Spread your fingers wide apart and then bring them back together. This helps in maintaining flexibility and strength.

• Wrist Curls: Use light dumbbells to perform wrist curls. Sit with your forearm resting on a table, palm facing up. Slowly curl your wrist upwards, then lower it back down. Repeat for several repetitions.

• Finger Lifts: Place your hand flat on a table and lift each finger individually. Hold each lift for a few seconds before lowering it back down.

Consistency is Key: Perform these exercises regularly to see improvement. Start with a few repetitions and gradually increase as your strength improves.

3. Creating a Plan with Your Physiotherapist or Chiropractor

• Benefits of Professional Guidance: Working with a physiotherapist or chiropractor can provide a structured and personalized approach to managing knuckle pain. They can assess your specific condition and develop a tailored rehabilitation plan.

Developing a Treatment Plan:

• Assessment: A thorough assessment by your physiotherapist or chiropractor will identify the specific factors contributing to your knuckle pain.

• Individualized Exercises: They will design a program of exercises tailored to your needs, focusing on strengthening, flexibility, and pain relief.

• Manual Therapy: Hands-on techniques, such as joint mobilization and soft tissue massage, may be used to reduce pain and improve joint function.

• Ergonomic Advice: Guidance on modifying daily activities and improving ergonomics to reduce strain on your knuckles.

Ongoing Support: Regular follow-up sessions with your physiotherapist or chiropractor will ensure that your treatment plan is effective and adjusted as needed.

Persistent knuckle pain can significantly impact your quality of life, but with the right approach, you can find relief and improve function. Managing arthritis with the help of your GP, strengthening the muscles within the hand and forearm, and creating a tailored rehabilitation plan with a physiotherapist or chiropractor are essential steps in dealing with knuckle pain. By taking these proactive measures, you can reduce pain, enhance hand function, and improve your overall well-being.

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Move More To Get Hurt Less

The Importance of Moving More to Get Hurt Less

In our modern world, it's easy to fall into sedentary habits due to long hours spent sitting at desks, driving, or relaxing on the couch. However, being sedentary is linked to an increase in musculoskeletal pains, such as lower back pain, shoulder pain, and neck pain. By incorporating more movement into your daily routine, you can significantly reduce your risk of these common issues. Here's why moving more is crucial for your health and how you can start making positive changes today.

1. Sedentary Lifestyle and Musculoskeletal Pain

The Problem with Being Sedentary: Prolonged periods of inactivity can lead to various musculoskeletal problems. When we sit for long periods, certain muscles become tight and others weaken, creating imbalances that can cause pain and discomfort.

Common Pain Areas:

• Lower Back Pain: Often caused by prolonged sitting and poor posture.

• Shoulder Pain: Can result from rounded shoulders and forward head posture.

• Neck Pain: Commonly due to forward head posture and lack of movement.

2. Benefits of a Balanced Gym Routine

Strength Training and Aerobic Activity: Incorporating both strength training and aerobic exercise into your fitness routine can improve your overall movement capabilities and reduce the risk of injuries.

Benefits of Strength Training:

• Improved Muscle Strength: Strengthening muscles helps support joints and maintain proper alignment.

• Increased Flexibility: Regular strength training can improve muscle flexibility, reducing stiffness and pain.

• Enhanced Stability: Stronger muscles and better balance decrease the risk of falls and injuries.

Benefits of Aerobic Activity:

• Cardiovascular Health: Aerobic exercise improves heart health and increases stamina.

• Weight Management: Helps in maintaining a healthy weight, reducing stress on joints.

• Better Mobility: Enhances overall mobility and range of motion, preventing stiffness.

Creating a Balanced Routine:

• Strength Training: Include exercises that target all major muscle groups at least twice a week.

• Aerobic Exercise: Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week.

• Flexibility and Mobility Work: Incorporate stretching and mobility exercises to maintain flexibility and prevent stiffness.

3. Strength Training and Bone Health

Importance of Bone Density: As we age, maintaining bone density becomes crucial to prevent fractures and osteoporosis. Strength training is one of the most effective ways to improve bone density and overall bone health.

How Strength Training Helps:

• Stimulates Bone Growth: Weight-bearing exercises stimulate bone formation and increase bone density.

• Reduces Fracture Risk: Stronger bones are less likely to fracture, reducing the risk of injury as you age.

• Enhances Joint Health: Strength training helps maintain healthy joints by improving muscle support and reducing wear and tear.

Key Strength Training Exercises for Bone Health:

• Weight-Bearing Activities: Exercises such as squats, lunges, and deadlifts.

• Resistance Training: Using free weights, resistance bands, or machines to build muscle and bone strength.

• High-Impact Activities: Activities like running or jumping, which promote bone growth through impact.

Moving more and incorporating regular exercise into your daily routine is essential for reducing musculoskeletal pain and improving overall health. By starting with simple steps like aiming for 8,000 to 10,000 steps a day, and progressing to a balanced gym routine that includes both strength training and aerobic activity, you can enhance your body's movement capabilities and reduce the likelihood of injuries. Additionally, strength training plays a vital role in maintaining bone density, which is crucial for preventing fractures and promoting long-term health. Prioritize movement and exercise to lead a healthier, pain-free life.

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   Agree on what the problem is, what the goals are, the way we’re going to achieve the goals and over an agreed timeframe.
   

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