Author: Ryan Dorahy

Ryan Dorahy has over a decade of experience in physiotherapy and fitness. Specialising in rehabilitative exercise and strength conditioning, Ryan ensures fast recovery and long-term injury prevention. At Invigor Health, he leads a team focused on personalized, evidence-based care to help patients of all ages.

A Quick Guide to Running Injuries: What to Know

If you’re health-conscious, physical activities are a good option for you to take. However, too much physical activity can sometimes lead to injuries. Running is no different, especially since you can get injuries specific to running only.  Running loads are a set of running exercises typically designed for your body to handle. However, when you take a running load, and it proves too much for you to handle, it can lead to serious running injuries. To prevent this from happening, it’s essential to understand the factors that can lead to running injuries.  Athletes often place themselves at a level of loading temporarily to adapt themselves. This method is known as overreaching, but the difference is the intentional nature and the short recovery window necessary for these athletes to adapt themselves. To understand more about the factors that lead to running injuries, read on below. Load Influencers As stated before, running load is the amount of running that your body can handle. There are two types of loads: first is the external load, which refers to the physical work completed. The second is the internal load, which is the body’s response to it.  Below are what can influence your load: The distance that you run and the time that you take to complete it. The actual road you run on. Your running route may be either vertical or even elevated, such as small hills.  Your running intensity, which is the effort that you put in running. The higher the intensity, the higher risk of getting a running injury. Strength and conditioning, which are factors associated with gym training. Cross-training, such as cycling and swimming, put a strain on your legs, which is not limited to running only. Activities of daily living can induce stress, and when you’re stressed, you tend to get tired, leading to injury while you run. Factors That Influence the Capacity to Handle Loads Of course, you can’t go on running exercises if you don’t think that you’re up for the challenge. Below are some of what can influence you to handle loads. Injury History: If you have suffered an injury in the past, it can affect how you run. Not only that, but if you overwork yourself, you may have that same injury again. There’s also an increased risk of getting a new injury.  Training History: If a person has trained for quite some time, chances are they have already adapted quite well, and the risk of getting an injury is reduced. Aside from that, their bodies have also been trained long enough to have the right amount of strength and endurance to perform well during running. Proper Sleep: It has been said for the longest time that people who get ample amounts of sleep tend to have good performance when it comes to exercise, especially running. Right nutrition: Proper diet should also be observed by runners. Their running performance is affected by what they eat.  Conclusion Running injuries can happen, but they can easily be avoided. By taking the right amount of running loads, not only do you have better chances of getting fit, but you’re also preventing running injuries from happening to yourself. From everything gathered, it can be said that eating the right food and getting enough sleep is the key to avoiding running injuries. Running is a great exercise, but injuries happen often. And when you suffer running injuries, you will need a physiotherapist to help you get back on your feet. If you’re looking for affordable physiotherapy in Bondi, Invigor Health is for you!  We do various assessments as long as you’re in treatment, with additional exercises to help you get back on your feet. Contact us today for a consultation!

Could Plantar Fasciitis Be Causing My Foot and Heel Pain?

If you suffer from pain in your foot—around the heel area, specifically—moving around with ease can be a challenge. The condition of your feet affects even the most basic functions of everyday living, and both work and daily activities alike are affected by a painful heel. One of the most common causes of this pain is plantar fasciitis. Plantar Fasciitis: What Is It, and What Are the Symptoms? Within your foot, there is a thick band of connective tissue that runs across the sole of your foot. This tissue, called the plantar fascia, is responsible for connecting the heel to the front of your foot. It supports the arch of your foot and absorbs impact when you walk, jump, jog, or run. In plantar fasciitis, this connective tissue becomes inflamed and causes pain and stiffness. The most common symptom of plantar fasciitis is feeling pain at the bottom of the heel, although patients sometimes feel it at the sole of the midfoot area. The pain worsens over time and can either feel sharp or dull. In some cases, it can feel like a burning sensation that extends outwards from the heel. The pain from plantar fasciitis is usually worse after a period of inactivity, such as when you’re just getting out of bed in the morning or have been sitting for a while. The heel can feel stiff, making it difficult to walk or climb the stairs. The pain can also flare up after the person undergoes prolonged or strenuous activity, such as running. Plantar fasciitis typically only affects one foot, but it can also present itself in both. Who Is at Risk for Plantar Fasciitis? There are many factors that contribute to the development of plantar fasciitis, and there are some conditions that put people at bigger risk for developing the ailment. Aging seems to be a big factor, given that active people aged 40 to 70 are among those who are at the highest risk. It’s also more common in women than in men. Another significant factor that can contribute to plantar fasciitis is pressure on the plantar fascia. That said, those who are pregnant, overweight, or obese are at risk of suffering from the ailment. If your job requires you to be on your feet for long periods of time, you may also be at risk. People with structural foot problems such as high arches or flat feet are also prone to developing the condition. Sometimes, it can even be caused by wearing shoes with poor arch support.  How Can I Treat Plantar Fasciitis? Typically, you can help alleviate the pain and stiffness caused by plantar fasciitis with some home remedies. This includes applying ice to the affected area, getting enough rest, and taking anti-inflammatory medications. Your doctor may also have to inject corticosteroids into the tissues if home remedies don’t help. Only a few chronic cases require surgery. Another important way to treat plantar fasciitis is undergoing physiotherapy. This can help stretch the plantar fascia and Achilles tendons, which can relieve some of the pain. It can also strengthen the muscles in the lower leg, which can help reduce the stress sustained by the plantar fascia. Consult the Help of Professionals Plantar fasciitis is one of the most common causes of foot and heel pain. It’s a debilitating condition that affects many aspects of your life. Learning more about its symptoms, causes, and treatment can help you deal with the condition. However, it’s always best to consult with medical professionals to better manage your plantar fasciitis and help you regain mobility. If you’re looking for affordable physiotherapy in Bondi Junction, let Invigor Health help. Our friendly health experts can help you manage your condition and get back on your feet. Book a consultation with us today!

The Importance of Movement Screens for Athletes’ Performance

Being an athlete means keeping your health in check and ensuring you meet your training goals at all times. Remember that getting hurt during training regimens may require you to place restrictions on your program and delay improvements towards your goals. Because of this, it’s important to identify potential risks through injury prevention.  Some factors that make you prone to an injury are a previous injury, asymmetry, motor control deficit, and poor training choices. That being said, using a system of screening and assessment that identifies them is important before undergoing a training program. Thankfully, a movement screen makes it possible to determine potential problems before they occur. This will minimize future risks and maximize the return on your efforts. What Is a Movement Screen? A movement screen is a generalized body scan that identifies asymmetries that cause functional movement deficiencies. It works by placing  you in extreme positions that show your imbalances and weaknesses to assess the performance of your basic locomotor, manipulative, and stabilising movements. Afterwards, it locates imbalances in stability and mobility during fundamental movement patterns. This tool was developed to help screen athletes for risk of injury or a performance-limiting or dysfunctional movement pattern. Once your movement deficiencies have been identified, you will have to undergo a program of corrective exercises specifically developed for you to prevent musculoskeletal injuries. How Does a Movement Screen Work? The movement screen looks at seven fundamental movement patterns: deep squat, hurdle step, in-line lunge, shoulder mobility, active straight leg raise, trunk stability push up, and rotary stability. Three clearing tests are also required to determine the balance of mobility and stability.  What Are the Basic Outcomes? Each movement pattern is graded with 3 for “performs correctly”, 2 for “performs with compensation”, 1 for “cannot perform”, and 0 for “pain present”. To get a desirable score, you need at least 15 points with the healthiest score being 21. If you score anything below 13, you may be at a considerably higher risk for injuries. You might get acceptable results after getting scanned, which means you are safe to proceed with your usual training program or physical activities. However, getting unacceptable results may require you to undergo a corrective strategy before advancing. If you have a decent score but you still feel pain or discomfort with movement, you might be asked to get the healthcare you need before performing your usual routine. Note that just because you have good movement patterns does not mean you won’t get hurt during exercise or workouts. The results of the movement screen just suggests that the risk is much less than a dysfunctional movement pattern. On the other hand, a low score also does not necessarily exclude you from training. It just means that the exercise program during the test is not directed towards using the areas where limitation was found.  Conclusion In the world of professional sports, an injury can negatively affect your movement capacity. Since it can lead to missed practices and games, it can also result in lost opportunities and even cause the end of your career. These are very possible scenarios that can happen to you, which is why you must prioritize injury prevention through a movement screen. So get your body scanned by booking an appointment. Minimize the risk of an injury through our health and fitness check in the form of a movement screen. At Invigor Health, our state-of-the-art body analysis tool locates weakness, movement control dysfunction, and other abnormalities for injury prevention. We also offer physiotherapy and running analysis to improve your athletic performance. Contact us for a consultation!

4 At-Home Resistance Band Exercises for Physiotherapy

With people spending more time at home, getting a good workout can be challenging. You won’t have access to the equipment your gym usually provides and would have to create a new workout routine that you can do at home. But the good news is that you don’t have to spend a lot of money on at-home gym equipment. Instead, you can invest your money in a good resistance band. People love resistance bands because they can target specific muscles you might want to work on. Plus, they’re pretty affordable. But another great thing about resistance bands is that they can help with injury prevention physiotherapy. If you’re recovering from an injury, you can utilize resistance bands to help you with your physiotherapy exercises. Resistance bands allow you to focus on specific muscle groups to improve their stability and strengthen them. Here are four resistance band exercises you can do at home to help you with your recovery. Scap Setting This resistance band exercise is perfect for those undergoing shoulder and upper back rehabilitation. It’s very simple to do and will help engage those muscles. Using both hands and with elbows slightly bent forward at a 90-degree angle, hold the resistance band at shoulder width. While still holding the band, pull your hands away from each other, keeping your elbows by your sides. This should create a rotation for your shoulder joint. Do three sets of this, with each set containing 10 repetitions. Banded Book Openers These exercises can help improve your thoracic spine’s mobility. It can also be helpful for those who sit at a desk for several hours. It can help address tight shoulders, back and neck. Get down on your mat and lie on your side. Make sure your hips are stacked on top of each other, and your knees are bent forward and touching. While holding the resistance band, put your arms together in front of you. Slowly pull the band away, opening your chest and rotating to the other side. Make sure not to move your hips and knees while doing this. Do this 10 times, then switch sides. Do three sets of this for each side. Side Taps This easy exercise can help improve hip stability while working out those glutes. Begin in a standing position with the band around your knees. Stick your butt out and engage your core. For each foot, you will be doing three directions. Tap one foot to the side and bring it back to the starting position. Next, pull your foot in a diagonal motion from the neutral position to the back. Lastly, move your foot directly behind and back to the starting position. Make sure to engage your core to keep your balance. Repeat this five times and then switch to the other foot. Do three sets of this for each foot. Wall Slides This is a simple exercise that will help stabilize your shoulder muscles. It’s best to do this physiotherapy exercise before doing upper body exercises. Face the wall and loop the resistance band around your hands. Keep your hands and elbows at shoulder width, creating tension in the band. Keeping your hands and elbows at the same width, move your arms up along the wall. Once entirely straight, pull your arms back down to shoulder height and repeat 10 times. Do three sets of this. Conclusion Resistance bands are great for targeting specific muscle groups to improve recovery and strengthen the muscles. There are many injury prevention physiotherapy exercises you can do at home with just a resistance band to help you. They’re quick and easy to do and will allow your muscles to gain the strength they need for a speedy recovery. For the best physiotherapy in Bondi that can make your injury recovery pain-free, you can count on Invigor Health. We have long-term plans that prevent recurrent pain and ensure that you feel fit and active. Book a session now to embark on your road to recovery!

How to Avoid the Most Common Sports Injuries – Our Guide

Being active and doing sports is one of the most rewarding experiences you can have, especially since it provides many benefits to your body. However, there is always that risk of suffering an injury when playing a sport, which could be quite disastrous. Many of these injuries can easily heal over time, but some serious conditions require sports physiotherapy and treatment from a professional. Here are some of the most common sports injuries, including ways to avoid them. Ankle Sprain This is something you see in almost every basketball or football game you’ve ever watched, making it quite a common injury. When ankle sprains occur during strenuous physical activities, the pain and severity can be further aggravated due to the increased levels of speed and force. From slight abnormal looseness of the ankle joint to a complete ligament tear, ankle sprains can go from something a little rest could fix to something serious that requires surgery. To prevent ankle sprains from happening, it’s best to do some ankle stretches and strengthen exercises before playing. Proper footwear is also a must to protect you from slips and falls that lead to you spraining your ankle. Groin Pull A groin pull, or groin strain, results from putting too much pressure on the muscles in your groin and thigh areas. This can result from overuse of the muscles or from sudden contraction or overstretching of the muscles. Groin pulls are common in people who play sports that involve a lot of jumping and running around.  The best way to avoid groin pulls is to be mindful of the extent of your movement. Pushing your body to move in almost impossible directions and speed can lead to groin pulls. In case you suffer from this injury, you can apply ice to the inside of your thigh to reduce pain and swelling. Hamstring Strain Athletes and dancers often suffer from hamstring strains due to their movement. When suffering a hamstring strain, one or more of your muscles in the area gets overloaded. Any movement that involves a lot of jumping, running, or sudden stopping, can lead to a hamstring strain. The RICE method is an excellent way of avoiding hamstring strains, which means you need to rest, put some ice on it, keep pressure on it, and keep the part elevated. This helps in speeding up the healing process avoiding more severe circumstances. As much as possible, avoid putting too much weight on your leg and practice stretching and strengthening exercises whenever possible. If you still feel pain in the affected area after all this, it’s best to call a professional and have a health and fitness check. Knee Injuries Another common sports injury can range from repetitive strains to ACL tears that could require some surgery to fix. Same with ankle injuries, ligament tears also happen on the knee and can cause excruciating pain to the individual. Ligament injuries can cause excruciating pain and limit the extent of your mobility. Patellofemoral syndrome, also known as “runner’s knee,” is an overuse injury that occurs when the tendon below the kneecap becomes inflamed and irritated.  To avoid knee injuries, wear appropriate footwear as well as supportive insoles. Cross-training to promote different movement patterns also helps in preventing overuse of your knees. Conclusion Sports injuries are quite common and should be taken seriously. Many people don’t realise that we are very much susceptible to injury even if we stay active and exercise. Most of the time, it’s because of staying active that causes us to get injured. Take heed of these common injuries, and make sure you take the necessary steps to prevent them from ever happening to you. Invigor Health offers the treatment and tools you need to experience long-term pain relief while staying active and fit. We help you get rid of the pain in your body for good and make sure you remain pain-free for the rest of your active life. Experience our injury prevention physiotherapy in Bondi, NSW, to make you feel better. Contact us today to book an appointment.

Identifying and Dealing With the Struggles of Shin Pain

Exercise is always good for us, but too much of everything and incorrect form can always cause complications. Some may be as explicit as twisting or scraping their knee while on a sprint, while others can experience internal pain. Too much pressure on certain muscles and bones can be hard to handle. When it comes to runners, the shin bone is susceptible to a lot of problems. The bone located in the lower leg’s front is in a precarious spot that can better or worsen your running performance. Keep reading if you want to learn more about the struggles of shin pain and how exactly to deal with it. Assess Your Shin Pain There are different types of shin pain, and determining which of the two you’re going through can help narrow down the potential solutions you’re undergoing. All three of anterior shin pain, posterior shin pain and medial shin pain concern the shin bone, but the areas of bone stress are both different. Anterior shin pain is often characterised by the frontal part of the shin bone getting hurt. Posterior shin splints are felt alongside the inner sides of the lower leg. This type of shin pain can typically linger around a lot more than the former as a result of tedious training, but both are usually solved after a bit of rest and an ice pack.  On the other hand, medial shin pain can be a little more complex as it can be felt in both the edges and the frontal part of the shin bone. This isn’t so much as pain, but more of how connected the shin bone is to the muscle and tendon when a person exerts pressure and stress.  This overexertion can lead to what’s known as shin splint syndrome or medial tibial stress syndrome. Be sure to discuss with a licensed physiotherapist to get a precise diagnosis and understanding of how to overcome that condition.  Check the Effects of MTSS Medial tibial stress syndrome usually finds that the shin pain can spread towards other bones and muscles in the leg, making it harder for the body to control since one limb is being uncooperative. This can make it difficult to do everyday things such as walking, running and the like. The lack of movement that medial tibial stress syndrome entails can be different from person to person. There are runners who still continue to pursue their sport depending on their tolerance for stress and a medical professional’s advice. However, there are many cases where the effect can worsen. Figure Out the Solutions to MTSS Rest is a significant factor in initially calming down shin pain. However, staying too long in bed can also be bad for your shins and even further one’s medial tibial stress syndrome. A person needs to have a routine where they’re still able to move their shin bones. Speak with a physiotherapist about what might work for you. Some may recommend cycling and stretching as they induce minimal stress on a shin bone. Most may create an exercise program that will focus more on your lower body to work your calf muscles to a better form. Conclusion If you have been undergoing shin pain recently, don’t hesitate to bring it up with a professional. It’s important to rectify any issues with your body as soon as you identify them to avoid any effects that can compromise your quality of life. Need a health and fitness check for your shins? Invigor Health in Bondi Beach provides physiotherapy that helps clients fix their pain and future-proof their body from any grave injuries. Get in touch with us today!

What Is Facet Joint Syndrome?

A facet joint syndrome is a common disorder, one that usually causes lower back pain. The pain is usually localized, which is further emphasized because of a certain feeling of stiffness. People with lumbar facet joint disorder usually feel more pain in the morning, or after going through a period of little to no activity. Simply put, the condition can affect one’s quality of life. Unfortunately, however, facet joint disorder can be similar to other lower back conditions, making it difficult to diagnose. In the worst cases, however, symptoms end up overlapping, making treatments and diagnosis even more challenging.  To learn more about facet joint syndrome, however, we’ve created this quick guide for you. Here, we talk about the causes and symptoms of the disorder: What causes facet joint syndrome to occur? Causes of a facet joint syndrome are varied, and can largely be dependent on the particular area of the spin that has been affected. Facet pain felt in the lower back is usually a cause of aging, where fluid eventually decreases. Keep in mind that as you grow older, all the structures that support your spine eventually wear down.  This is a normal occurrence, especially after years of activity and strain. This very deterioration causes low back pain and can exist alongside other diseases such as spondylosis, degenerative disc disease, and even spondylolisthesis. Trauma is also a common cause, especially whiplash caused by car accidents.  What are the symptoms of a facet joint disorder? As previously mentioned, the specifics of a facet joint disorder largely depends on the areas affected and the severity of the condition. However, the following signs are almost always present:  The presence of localised pain, which is usually felt in the lower back Radiating pain, which occurs when the spinal nerve is compressed or irritated. This can also mean a sharp and shooting pain, which travels down to the buttock, thigh, and even leg. There is tenderness on palpation, where the pain is worsened when the area is gently pressed Pain after a certain posture and activity or inactivity, such as prolonged sitting, heavy or strenuous exercise, and even too much driving The occurrence of stiffness, which usually due to arthritis. However, stiffness can be further worsened due to facet joint syndrome, especially in the morning after long periods of rest The presence of joint clicking and spasms, which can later lead to poor balance. In the worst cases, sensory problems may also be present  The Bottom Line Facet joint syndrome can cause chronic or recurring pain in various areas of your spine. It can begin on the neck of the lower back, likely due to problems occurring in the discs. Unfortunately, this later radiates to other areas of the body, which includes your limbs. Thankfully, the disorder can be treated in a variety of ways.  Doctors may suggest a diagnostic injection, which is a process that allows them to pinpoint exactly where your pain is coming from. Nonsurgical and minimally invasive methods can also be used, all designed to help you achieve a better range of motion and ultimately, manage your pain better. If you’re on the hunt for affordable physiotherapy in Bondi, Invigor Health has you covered. We offer you quality care dedicated to fixing your pain and future-proofing your body so that you can remain active and pain-free for the years to come. Book an appointment today!

Treating Chronic Compartment Syndrome with Physiotherapy

All muscles in the body are enclosed by soft tissue (fascia) to form separate compartments. Each muscle compartment contains nerves and blood vessels that contribute to its individual function. If blood flow increases for any reason, the muscle will swell. If the muscle swells enough, it will press against the limits of its compartment to interfere with neighbouring compartments. This increased pressure can limit blood flow to the nerves and muscles, which cause pain and compromise muscle function. It’s a condition known as chronic compartment syndrome. Acute vs. Chronic Compartment Syndrome Acute compartment syndrome occurs after a severe injury, such as a crush, fracture, or a badly bruised muscle,wherein blood leaks into the fascia, increasing pressure within the compartment. This is a medical emergency that should be treated immediately through decompression surgery to open the fascia. Any delay in pressure relief can lead to permanent nerve and muscle damage. In contrast, chronic compartment syndrome is generally caused by exercise. Prolonged repetitive activity leads to heavier blood flow and increased muscle volume. The enlarged muscle presses against the walls of its compartment, reducing blood supply. This leads to muscle pain and cramps, which can be relieved by resting, adjusting the exercise routine, and physiotherapy. Causes of Chronic Compartment Syndrome 87% of cases are diagnosed in athletes or sportspersons, 69% of which are professional or amateur runners. Chronic compartment syndrome can be caused by: Repetitive movement of the limbs Extended periods of high-intensity workouts Training on artificial turf or concrete track Overtraining Symptoms include pins and needles, cramps, and muscle pain. These symptoms will not be resolved until the exercise is stopped. The pain will disappear gradually as the muscle and internal pressure return to their resting state (8 to 10 mmHg). This is not a condition that will disappear when you push through the pain; instead, it will get worse and may cause permanent damage to your nerves and muscles. If you are experiencing persistent compartment syndrome symptoms whenever you exercise, you need a proper diagnosis and treatment by a professional. For this reason, you must schedule an appointment with an experienced physiotherapist as soon as possible. Treating Chronic Compartment Syndrome with Physiotherapy Compartment syndrome can be treated and managed through physiotherapy. Treatment always begins with a thorough and detailed consultation with your physiotherapist. This includes details about your health history, general lifestyle, and exercise habits. A physical examination will follow, including diagnostic tests and exercises that will show your fitness baseline. Once you are officially diagnosed with chronic compartment syndrome, you will be given a thorough treatment plan that will reduce symptoms and help your muscles recover. Further physiotherapy treatment sessions may include: Functional manual therapy – This will help increase tissue mobility and joint movement. Your muscle and fascia will be stretched to improve flexibility and allow reduce pain. Through balanced muscle contraction, all compartments will develop lesser risk of compartment syndrome. Strength exercises – Incorrect technique and footwork may lead to compartment syndrome. Your physiotherapist will guide you through exercise drills and assess your overall body movement. Conclusion Chronic compartment syndrome is very common in runners and other athletes that regularly go through high-intensity training sessions. This condition can be treated by cross-training and several sessions with an experienced physiotherapist. Adjustments in muscle flexibility and movement can effectively treat chronic compartment syndrome. Are you looking for affordable online physiotherapy consultations in Bondi, Sydney? Invigor Health is the best choice for you. We can radically improve how your body functions through proven treatment protocols. Schedule a consultation with our experts today!