Injury Physiotherapy Archives - Fit and Flow Physiotherapy

Getting back to running after a baby

After having a baby, many mums are keen to get their fitness back—running is often a big goal. But, pregnancy and childbirth can take a serious toll on your body, so getting back to running takes time, patience, and a bit of preparation. While there’s plenty of advice and return-to-run programs available, how ready you are to run will depend on your individual recovery and meeting a few key milestones.

How Pregnancy and Birth Affect Your Body

Pregnancy puts a lot of pressure on your body. Your abdominal muscles stretch and separate, your pelvic floor gets stretched, and your joints become looser. As exercise intensity usually decreases during pregnancy, you may lose some strength and fitness, too.

After birth, estrogen levels drop, especially if you’re breastfeeding, which can weaken the pelvic floor further. This makes it harder for your pelvic floor to support organs like your bladder and uterus. Joint laxity can also stick around, making your hips, knees, and pelvis more vulnerable to strain or injury. That’s why it’s so important to focus on rebuilding strength and control in your muscles and joints before considering higher-impact activities like running.

Abdominal separation (where the muscles in your belly stretch apart) happens to all mums who carry to full term, and while it’s necessary for baby’s growth, it means less support in your abdominal wall after birth. Without this support, running or any impact activity can place extra stress on your pelvic floor and spine.

On top of all this, the general decrease in fitness during pregnancy and the demands of caring for a newborn (hello, sleep deprivation!) can make it even harder to get back on track.

What You Need to Consider Before Running Again

1. Rest and Recovery

Your body needs time to recover before jumping back into exercise. Pregnancy and childbirth cause a lot of changes, and it takes time for things to settle. For vaginal births, about a third of first-time mums experience perineal tearing, and there’s a risk of pelvic organ prolapse (when your pelvic organs drop down), especially if labour was long or complicated. While prolapse is common, most cases aren’t serious and often improve within a few months. That’s why it’s generally recommended to wait at least three months before returning to high-impact activities like running.

For C-sections, it’s important to remember that it’s major abdominal surgery. Recovery typically takes 6-8 weeks, during which time your body is healing. No lifting or strenuous activity during that time—wait until you’ve had enough healing before thinking about strength exercises or impact activities.

2. Abdominal Strength and Healing

The first few months postpartum are crucial for your abdominal recovery. Wearing compression garments can help your abdominal muscles heal by supporting them and reducing unnecessary pressure. Strengthening deep core muscles, like the transverse abdominis and pelvic floor, is key to rebuilding your abdominal wall. This will help prevent unnecessary strain during impact activities like running.

If you notice your belly “doming” (bulging in the middle) or experience bladder leakage during activities, it’s a sign your core isn’t ready for high-impact exercises yet. Focus on deep core strengthening before progressing to more intense exercises.

3. Pelvic Floor Strength

Your pelvic floor plays a huge role in supporting your bladder, bowel, uterus, and helps manage abdominal pressure during activities like running, jumping, or even coughing and sneezing. If your pelvic floor isn’t strong enough, you might experience incontinence, pelvic pain, or feelings of heaviness down below.

Before returning to running, your pelvic floor needs to be strong enough to cope with the impact. This means being able to perform pelvic floor contractions quickly and hold them for a reasonable amount of time. If you’re experiencing any pelvic floor symptoms, such as leaking, pain, or heaviness, it’s important to address those before considering running.

4. Lower Limb Strength and Control

To run without injury, your legs and joints need a baseline level of strength and control. There are a few basic tests to check if you’re ready for running, such as:

Walking for 30 minutes
Balancing on one leg for 10 seconds
10 single-leg squats
Jogging on the spot for 1 minute
10 forward bounds or
10 single-leg hops
10 Running mans

If you’re able to do these without issues, you’re on the right track. But don’t rush it—gradually build up strength and control before adding the impact of running.

5. Gradual Build-Up and Structured Program

When you’re ready to start running again, it’s important to ease into it with a structured program. Start with short, easy runs and gradually increase the distance and intensity. This helps your body adjust to the demands of running without risking injury. Patience is key here—don’t rush the process.

6. Supportive Gear

Wearing supportive underwear and a good sports bra can help protect your pelvic floor while you run. Research shows these can reduce strain on the pelvic floor and lower the risk of dysfunction. There are also compression garments designed specifically for postpartum recovery that can provide extra support, especially for the pelvic region.

The Risks of Rushing Back into Running

It’s important to follow a proper return-to-run program to avoid long-term issues like pelvic organ prolapse, incontinence, or musculoskeletal injuries (such as tendinitis or stress fractures). Working with a physio can help ensure your return to running is safe and effective, based on your individual recovery and fitness level.

The key is to take your time, rebuild strength and control, and only progress to running when your body is truly ready. You’ve got this—just make sure to listen to your body and move at your own pace!

How to ‘heel’ your plantar fasciitis

What is plantar fasciitis?

The plantar fascia is the connective tissue that runs along the bottom of the foot from the heel to the toe bones. This makes up the arch of your foot. Plantar fasciitis is the overload of this tissue, and causes pain primarily at the base of your heel, however can occasionally be felt along the line of the plantar fascia.The plantar fascia is an extension of the fascia that connects your calf muscle to your foot. So often an overload or tightness in your calves will contribute to plantar fasciitis.

Common signs and symptoms

Pain in the plantar fascia is typically felt underneath the heel, especially during activities that put stress on the calves, such as walking or running. The discomfort often worsens after periods of rest, feeling more intense in the morning but improving with movement. In some cases, there may be tenderness when touching the base of the heel, and while the pain can vary from day to day, it usually diminishes as you move and the muscles warm up.

How does it happen?

Overload of the plantar fascia can occur in a number of ways, but when daily loads exceed the capacity of the plantar fascia, it will respond in pain.
Overload can occur suddenly, for example a person may jump off a step and feel immediate pain at the base of the heel. Or it can happen gradually over time, such as increasing running kilometers to prepare for a marathon. The accumulative load of progressively running longer distances can eventually exceed the foot’s ability to cope, leading to pain.

Overload can also occur indirectly. For example, if you’re limping because of an injury, you may put extra strain on your uninjured leg. This increased reliance can lead to overuse and ultimately result in pain in the plantar fascia.

Switching footwear can lead to increased strain on the calves, which may, in turn, overload the heel. This is often seen with high heels, where the foot is positioned in plantar flexion, causing the calves to work harder and putting extra stress on the fascia. Additionally, changing to sneakers that promote a more forefoot-striking pattern can also raise the load on both the calves and the plantar fascia.

Hormonal fluctuations can weaken tendons and raise their risk of overuse injuries. For instance, a decrease in estrogen around menopause leads to tendon stiffness, reducing their flexibility and making them more susceptible to injury. As a result, there is an increase in tendinopathies, including plantar fasciitis, among women aged 40 to 60 during the perimenopausal phase.

Additionally, some medications can have a similar effect on tendons, causing degeneration over time without inflammation. This includes statins, which are often prescribed for cholesterol management, and long-term use of steroids to treat inflammation.

How to fix it

1. Pain management

Our initial goal in treating plantar fasciitis is to reduce the pain. There are a number of strategies Physio’s use to aid in pain management.
Firstly we recommend modifying the activities that cause pain. These will often be weight bearing activities such as walking or running, and although it may not be realistic or helpful to completely eliminate these activities from someone’s day, it may be as simple as opting for a lift to work instead of walking to and from the station, or reducing daily walks by half and taking a break from running temporarily.
Plantar fasciitis is typically worse after periods or rest and particularly with your feet resting in a plantar flexed (pointed) position. So a footrest at your desk chair, little exercises to perform at your desk or regularly getting up to move may help in controlling pain.

There are certain taping strategies we can use to better support the plantar fascia which may reduce loading and help with pain. The same goes for arch support in your shoes, or opting for more supportive shoes during the day.

Occasionally other interventions are used to more aggressively manage pain. These can include corticosteriod injections which allow a period of reduced pain, and when used in conjunction with activity modification, strength and mobility, can be a helpful contribution to the overall rehab journey.

2. Mobility

Mobility is an important factor in controlling plantar fasciitis, especially calf mobility. Massage, foam rolling and stretching are all strategies employed to help maintain calf length which can reduce pain, manage the injury and prevent its recurrence in the future.

3. Strength.

At the end of the day, the stronger your calves and feet are, and therefore your tendons and plantar fascia are, the more load they can tolerate and the less chance of them being overloaded. Strength is key in treating plantar fascia, however loading needs to be appropriate for the individual. Strengthening exercises shouldn’t cause pain, or overload the plantar fascia more than it already is. They should replicate and prepare the feet and calves for the type of activity the individual needs to get back to, and be maintained at a certain level to prevent overload occuring again in the future.

How to avoid it

Injuries like this can be challenging to avoid, especially if the triggering factor is something out of your control such as hormones fluctuations, rapid gain in weight similar to what happens in pregnancy, or an unaccounted increase in daily loads. But recognising the warning signs and addressing them immediately, sets you up better for a successful recovery.

How to address and manage your knee pain

Knee pain can generally be categorized into two types:

Acute Injuries: These occur as a result of a specific incident or trauma. Acute injuries typically require early evaluation to determine the extent of the damage. This then may involve imaging or a referral to a specialist, and a rehabilitation program will be initiated to help you return to your activities as quickly and safely as possible.
Chronic Injuries: These are conditions that develop gradually over time. While they may occasionally require imaging or consultation with a specialist, they usually benefit more from a tailored strength program and continuous management. With the right approach, you can manage these conditions effectively, minimizing pain and preserving your quality of life. Ongoing care is essential to ensure these issues don’t interfere significantly with your daily activities.

How can Physio help?

Physio’s are usually the first professionals people consult when experiencing knee pain. We have the expertise to evaluate your knee, identify the underlying injury or cause of pain, and determine the next steps. This may involve referring you for imaging or a specialist consultation, or initiating a rehabilitation program to address the issue.

Rehab will involve a period of relative rest and recovery.
Our aim is to keep you as active as possible while allowing your knee pain to settle. We will identify exercises you can do or make adjustments to your work, so you can continue working or participating in activities without exacerbating your knee pain.

Once pain has settled we then work on the strength, control and power to get you back to your former level of activity. We make your rehab specific to your goals. For example, getting back to a physical job might involve lifting and lunging type exercises, whereas returning to a sport like netball will involve running, change of direction, and powerful movements in the gym.

Delaying surgery

Discussions around surgery in both acute and chronic knee injuries are important to have.
Surgery increases an individual’s chances of developing osteoarthritis later in life, it also exposes you to risks such as infection, nerve damage and tissue scarring that could affect function. Whenever possible, it is recommended to explore rehabilitation options before considering surgery.

For acute injuries, most meniscus tears are typically managed with conservative treatment, and if addressed early, individuals can often return to their previous level of function. Additionally, recent research supports non-surgical rehabilitation for ACL injuries. New techniques are available to promote healing without surgery, and there is promising long-term data showing that effective function can be maintained over the years with non-operative approaches.

Physiotherapy plays a crucial role in non-surgical management, especially when structural knee stability has been compromised. It’s essential to ensure that functional stability is maintained through strengthening the muscles around the knee, improving neuromuscular control to avoid positions that could cause further damage, and enhancing muscle power if the individual’s goal is to return to sports.

In chronic conditions, surgery is usually only considered if function and quality of life are severely affected. This means that function is preserved for as long as possible before surgery becomes an option. To preserve function, strength and control are the main priorities.
There are several reputable resources backed by reliable research that offer exercises designed to help manage and slow the progression of knee arthritis. The primary goals are to enhance quality of life and reduce the need for surgery. Physiotherapists and exercise physiologists are specially trained in this field, making them valuable resources for managing and mitigating the impact of arthritis.

How rehab can fast track your recovery

The stronger your knee, the better it can handle various loads. Improved balance and control enables you to perform more complex movements without risking injury. Typically, an injury occurs when loads exceed the capacity of your muscles, joints, and tendons.

While the body can most of the time resolve inflammation and heal tissues on its own, there are strategies you can use to support and speed up this process. More importantly, there are strategies you can employ, to help strengthen your knee beyond the basic level needed for daily tasks, or the demands of sport, to enhance overall function and resilience.

Phase one:
Reduce pain, support healing
Physiotherapists employ techniques to help reduce pain and provide guidance on what to avoid to prevent aggravating the injury. They also offer recommendations on activities you can do to maintain strength and mobility, which can accelerate the rehabilitation process.

Phase two:
Physiotherapists can prescribe targeted exercises to strengthen the muscles and tendons around the knee, as well as improve neuromuscular control. This approach is crucial for preventing future injuries and reducing the risk of recurring pain.

Phase three:
Physiotherapists have the expertise to prescribe exercises tailored to the intensity and complexity of your chosen sport. This ensures a smooth and low-risk transition from rehabilitation back to athletic activities.

Lower Back Pain

Hurting your back can be scary, but most lower back injuries are treated similarly to other injuries, with the potential for a full recovery and a return to your usual activities.

Anatomy

Your spine is divided into four sections: the cervical spine, which forms your neck; the thoracic spine, which makes up your upper back; the lumbar spine, which is your lower back; and the sacrum, the lowest part of your spine, also known as your tailbone. When we talk about lower back pain, we generally mean injuries affecting the lumbar spine from the upper segment (L1) to the lowest segment (L5), and occasionally involving the upper segment of the sacrum (S1).

Your spine consists of bones called vertebrae, which are linked by joints and ligaments. Between each vertebra are intervertebral discs that help absorb shock and enable movement. In front of these discs is the spinal cord, through which nerves travel from each spinal level to different parts of the lower body, extending all the way down to the feet.

These nerves innervate the muscles and skin of the lower body, providing movement and sensation.

Injury

The structures of the spine are similar to structures elsewhere in the body (bones, joints, ligaments and nerves) therefore we manage them in much the same way.
However, with lower back pain, the proximity of the spinal cord and nerves which control movement and sensation, can lead to additional symptoms such as pins and needles, numbness, or weakness in the hips, legs, and feet.

Inflammation or nerve compression in this area may contribute to these symptoms. As physiotherapists, we use specialised assessments to identify the specific location and cause of your symptoms, enabling us to target and treat the root of your lower back pain effectively.

Will I need Surgery?

90% of back pain cases do not end up needing surgery, and in fact most cases of lower back pain don’t even require imaging (XRays or MRI’s).

Imaging is required if symptoms indicate a more serious pathology, which will be indicated when seeing your Physio or Dr.
For most cases though, a physical assessment will tend to reveal enough information to treat the cause of pain and resolve symptoms.

Imaging may pick up on some abnormalities within the spine, but these are not necessarily the cause of pain. Similar to scars on your skin, they are present, and an indication of use, but do not cause pain or affect the function of your skin.
For that reason, clinicians tend to steer away from imaging in the early stages and focus on improving function and movement quality.

Surgery is a last resort option if all other conservative forms of management fail, and if there is indication of a structural cause for the pain.

Recovery

If all red flags (serious conditions) have been ruled out after assessment, lower back pain is treated much like any other injury in your body

Phase 1: Rest and recover
Modification to daily tasks allows your back pain to settle, and supports healing. These changes will be dependent on the type of injury, and the tasks that are required of the individual. This is why assessment is so important in the early stages. The quicker we can identify the triggers for pain, the quicker we can assist in healing.

Although we encourage relative rest, it is still important to maintain as much movement as possible without aggravating the injury. There are usually some gentle stretches and movements that can assist in range of motion as well as support the healing process.

Phase 2: Load and strengthen
When the initial inflammation and pain starts to settle, we will start to load your spine to restore strength and to ensure you can not only return to your former activity, but do it in a way that will reduce your risk of re-injuring. It is within this phase that we identify range of motion, strength or movement pattern issues that may have contributed to your initial injury, and we focus on improving these and developing better ways to move to protect your back.

Phase 3: Integration back into previous activityYour rehab exercises will start to mimic movement patterns you require during the day, whether that be specific to your job, your sport or daily activity, we start to increase your daily loads and encourage returning to your former activities.
There will always be ongoing maintenance exercises necessary to remain injury-free.

Future prognosis

Like any other injury, the presence of previous injury, increases your likelihood or re-injury. Recurrence of lower back within the first year of injury can range from 15% – 85%. Often the cause for the higher incidence in re-injury is failing to identify the cause of the injury and addressing it correctly, or failing to complete or carry on with a rehabilitation program.

For this reason it’s important to get a thorough assessment and follow through with a rehab plan completely.

Hamstring strains

Hamstring Strains

Hamstring muscle strains are among the most common lower limb injuries in sports, accounting for 22% of injuries in AFL and ranking within the top three for lower limb injuries in the NRL. In professional soccer, hamstring injuries are a leading cause of missed games, with 20% of players sidelined from matches or training due to these injuries.

Of particular concern is the high recurrence rate of hamstring injuries, with increased severity of each subsequent hamstring strain, resulting in longer rehab periods and delayed return to sport.

So, what is the typical recovery time for a hamstring strain? And more importantly, what strategies can be employed to mitigate the risk of these injuries?

Risk factors for hamstring injury

Lack of strength
One of the major risk factors for hamstring strains is a lack of strength and power needed to meet the demands of your sport.

Your hamstring strength should be equal to the strength of your quads. This strength is crucial in performing the rapid accelerations, decelerations, and change of direction movements required in field sports. Additionally, it is essential for executing actions such as kicking a soccer ball to a teammate across the field, picking up an AFL ball while in motion, or performing a sweep hit in hockey.

Strength preparation is best completed in the off season when the physical demands of training are reduced, and a strength program needs to be completed for a minimum of 8 weeks to yield results.

Exercises that put the hamstrings under strain while they are at their maximum length will adequately prepare them for sport.

Some examples of these are;
– Nordic curls
– Deadlifts
– Prone hamstring curls

2. Fatigue

Another significant risk factor for injury is fatigue.
One method to mitigate this is through participating in a preseason program focusing on fitness and skill training to ensure you are going into the season at optimal fitness levels. However, managing fatigue during a game is also crucial. Strategies include scheduling regular subs, rotating player positions to lower overall intensity, or reducing game minutes if fatigue levels are increased before a match.

Effective management of fatigue requires a good awareness of fatigue signs in your body, along with open communication with coaches and teammates.

3. History of injury

Unfortunately, if you have experienced hamstring strains in the past, this will increase your chances of repeat strains. If you suspect a hamstring strain, getting early assessment and commencement of a rehab program is vital.
Hamstring rehab typically progresses through structured phases aimed at facilitating muscle repair, enhancing muscle strength, and preparing the hamstring for specific sporting demands.
This final phase is particularly critical but often overlooked in rehabilitation plans, focusing on reintegrating activities like running, explosive strength exercises, game-specific skills, and contact training.

How long will it take me to return to sport after a hamstring strain?

This will depend on the level of injury, your history of injury, and the level of activity you wish to return to, but an average return to sport timeframe will be between 2 – 8 weeks.

Phase 1: pain management and supporting healing
Phase 2: Strength
Phase 3: Power
Phase 4: running
Phase 5: change of direction and light skills
Phase 6: Increase running speed, agility and intro of light contact
Phase 7: Integration back in to training

You will be guided through these phases by your physio and return to sport will be determined on a number of return to sport tests.

How to Manage Niggles

Persistent niggles that linger throughout a sports season are common. There are strategies for managing that can help you through the remainder of a season, as well as addressing them during the offseason to prevent their recurrence the following year.

Minor injuries, or “niggles,” might not be severe enough to stop you from playing, but they often become more noticeable as the season progresses. You may start to feel them earlier in games, notice them longer after games, or find yourself avoiding certain activities during training or daily life. When is the right time to start taking these signs seriously?

Niggles should be addressed as soon as you start to notice them. When you start to feel pain or discomfort, it’s your body’s way of telling you there is an imbalance between training load and your body’s tolerance. If this is addressed early on, there are some simple strategies you can employ to allow the body to recover, and avoid too much disruption to your training.
Some ways you can modify load when feeling a niggle are;

Reduce playing minutes in a game
Rotate positions throughout a game to allow recovery within a game
Change the surfaces you’re training on
Eg. Run on grass instead of concrete, or vary the shoes you train in
Increase the amount of recovery your are completing
Eg. prioritise sleep and nutrition, increase mobility, prioritise rehab exercises, strategies such as ice, compression, resting throughout the day
Modify training sessions by replacing more intense drills/game scenarios with rehab exercises or skill practise

There are plenty of ways to still be involved in training and to focus on performance, whilst allowing the body to recover from overload.

How do we avoid niggles?

If you participate in sport, niggles are inevitable. The unpredictability of intensity and load in games makes it difficult to completely prepare. However as mentioned above, niggles can be managed so that they don’t result in missed games. And more importantly, adequate preparation leading into a season will significantly reduce the incidence and severity of these niggles.

How do we prepare?

1. Strength
2. Fitness
3. Skill and game practise

Strength happens in the offseason, when training loads are lower and there is more time for your body to recover.
To allow maximal strength gain, exercises need to be heavy and challenging. There should be a large focus on technique, and movements should replicate those that are apparent in your sport.
For example, running requires high levels of calf strength, therefore an off season running strength program should involve a number of variations of heavy calf raises.
A swimming or water polo off season program will involve lots of overhead shoulder strengthening exercises.
And contact sports such as rugby or AFL will involve lots of core strength, and explosive power-based exercises to reduce the incidence of concussions and to prepare the body for contact.

2. Fitness
Will often occur in a pre-season block. This helps the body prepare for the amount of running volume that occurs within a season, and ensures the body can withstand the length of the season. Pre-season fitness programs will often replicate plays in a game, eg. 50m sprints for rugby winger, or short sharp 15m sprints for a netball wing attack. Or they will target the energy systems needed to complete an event eg. anaerobic fitness for a 200m track sprint, or aerobic fitness for a triathlon.

3. Skill and game practise will occur as the season approaches, to ensure the body is prepared for the specific movements and demands of the sport.

There a plenty of ways to manage niggles and still be involved in training and play.

Physiotherapy for Knee Injuries

Knee Physiotherapy Sutherland Shire

The knee is a hinge joint – yep think of it like the hinge of a door. With a simple purpose: to bend (flex) or straighten (extend)! ⁠While this explanation is simple, there are a lot of structures, including bones, ligaments, cartilage, muscles and more that make up this joint!⁠ All of these structures have a role in allowing the knee to function optimally, so we can walk , run , kick and dance!

Almost 20% of people experience knee pain in their life-time and this proportion increases with age! But knee pain isn’t isolated to just our senior athletes… with a recent study showing that 1 in 4 athletes suffer from pain in the front of the knee, with 70% being between the ages of 16-24 !⁠

⁠Following a knee injury, people will often notice “weakness” in the muscles around their knee, in particular in their quads! Arthrogenic muscle inhibition (AMI) is a response from your body to prevent full activation of the muscles in an injured area… ⁠

⁠Research has found that swelling is a big factor in AMI, even without pain or damage to the knee. As little as, 10mL of swelling can reduce muscle activation and 20-60mL can reduce quadriceps activation by 40%!⁠

⁠Now you can see why your physio is so focused on reducing swelling in your knee!⁠

Contact Fit and Flow physiotherapy today or read more about our knee and general musculoskeletal physiotherapy.