Injuries

Ankle Sprains

by (Osteopath )

Ankle Sprains 

Ashby Smith

Ankle sprains are the most common lower limb injury for sports people and have the highest re-injury rate of all sports injuries.

When we recover from ankle sprains and injuries we need to make sure that our exercise rehabilitation is comprehensive and properly strengthens the ankle before we get back to sport.

Here are the 5 stages of ankle recovery and 3 exercises/management tools you can do in each stage!

 

Stage 1: Regain range of motion.

  • Gentle calf stretches
  • Massage therapy to the lower leg
  • Elevating and compressing your leg up to reduce the swelling – which helps to restore range of motion

Stage 2: Regain balance and proprioception.

  • Single leg balance test
  • Wobble board/bosu ball exercises
  • Arabesques

Stage 3: Strengthen lower leg muscles.

  • Calf raises
  • Ankle up and outs – with theraband
  • Squats

Stage 4: Start sports specific exercises (return to modified training).

  • Skipping
  • Lateral hops
  • Jump squats

Stage 5: Return to sport.

  • Suicides
  • Bunny hops
  • High knee running

… read more »

Tram Tran

by (Osteopath )

Tram is an enthusiastic and conscientious Osteopath who has graduated from RMIT University with a double bachelor’s degree in Health Sciences and Applied Sciences in Osteopathy.

Tram wants to truly understand the extent of how injury impacts upon her patient’s day-to-day life. She firmly believes in working collaboratively with her patients to create achievable goals in order to return them back to their life as soon as possible! Whilst in university, Tram discovered her passion for educating others in neuroscience and therefore, she endeavours to educate her patients regarding their diagnosis and their treatment plan.

Tram will commonly incorporate Dry Needling and Clinical Pilates as part of her treatments.

When not treating, Tram lives with two cats and can be found having a boogie wherever RnB is playing in Melbourne. She is a proud Melburnian who loves to visit cafes, bars, art galleries and anything hidden down a cobblestone laneway.… read more »

How to Best Provide Ankle Support for Netballers –Kids, Teenagers and Adults 

by (Osteopath & Clinical Pilates Instructor)

Every Saturday you can probably guarantee that a handful of us “lucky” netballers will come away from the courts with “twisted/turned/sprained” ankles.

Why?

Netball is a game that involves an immense amount of dodging and quick turns. Unfortunately, these movements can put pressure on the lateral ligaments of the ankle. If we happen to overdo it and go into too much inversion (rolling in) we can actually sprain these ligaments.

Due to the nature of the healing process, if damaged ligaments will only regain 80% of their original strength. This means that the ligament will always be a little weaker.

What can we do?

Now apart from doing an excellent rehabilitation program to strengthen the surrounding muscles and improving proprioception, the best thing that netballers can do to provide stability while on the court is to tape or brace the ankle.

Taping

On TV you’ll see that the Australian Diamonds and athletes that play in the Suncorp Super Netball League will mostly decide to tape. This is because they have access to trained professionals who know exactly how to tape ankles for the players specific needs.

At the professional level all teams are looking to get an edge. There has … read more »

Ashby Smith

by (Osteopath )
Ashby graduated from RMIT with a double degree in Health Science and Applied Science in the field of Osteopathy. He has also completed a post-graduate certificate in Dry Needling.
He has had experience working with various local Aussie rules clubs as well as currently being on the medical team of Volleyball Victoria. ​
In the years leading up to his graduation as an Osteopath, Ashby worked in the fitness industry as an athletic performance coach.
He has a keen interest in helping his clients overcome their injury in order to achieve their goals, no matter how big or small. He uses many manual therapy techniques such as manipulation and soft tissue during treatment, as well as different exercise approaches to effectively and consistently manage his clients issues.​
In his spare time Ashby enjoys getting down to the beach for a surf, and loves having a kick of the footy.
Last year Ashby represented Victoria in open men’s Volleyball.
… read more »

Patrick Lynch

by (Physiotherapist & Clinical Pilates Instructor)

After completing a Bachelor of Exercise Science at Griffith University on the Gold Coast, Patrick opted for a change of scenery and completed a Master of Physiotherapy at the University of Sydney. Not ready to give up the city life, and head back to Queensland, Pat chose to move to Melbourne where he works at Stay Tuned Sports Medicine in Elwood.
Before becoming a physiotherapist Patrick was always passionate about the importance of maintaining a balanced lifestyle, having always been active and participating in team and individual sports. Throughout his studies this passion has only grown and he is now keen to help others achieve optimal function and reach their individual goals. With a strong background in exercise prescription Pat is sure to employ this in his rehabilitation programs.
Outside of work Patrick loves to explore what the world, and his doorstep has to offer. He is a keen traveller, either to another country or a good coffee shop or brewery he has heard about. Pat grew up surfing, rowing, playing cricket and the various codes of rugby, although he has recently developed a keen taste for Aussie Rules.… read more »

Kane Theisinger

by (Osteopath)

Growing up, Kane has always had a keen interest in helping others, having been a surf life saver and originally aspiring to be a Paramedic. He was later drawn to osteopathy after treatments for various football and athletic injuries which gave him an insight into the holistic and individual approach osteopaths take to each patient, whilst addressing the causative factors rather than just the symptoms.

Kane enjoys treating patients from all ages and understands that every person is unique, which requires a tailored approach to their treatment and management. Kane also places great importance giving each patient a constructive understanding of their musculoskeletal complaint and ways in which we can work together to return to what it is you love doing.

Outside the treatment room, you will find Kane has a keen interest in seeing other parts of the world, spending time at the beach and supporting his mighty Tigers at the MCG.… read more »

I.T.B. Friction Syndrome

by (Osteopath & Exercise Scientist)

I.T.B. friction syndrome is a common condition affecting runners and one I see often. It is generally poorly understood and often poorly managed. It is a complex condition that has many facets but when all the causes are addressed the results are so much better.

What you need to know:

  • common condition with runners, hiking and cycling
  • can appear with a sudden increase in training load
  • occurs when the attachment of the band continuously rubs against the outside of the femur (thigh) bone with training

Common signs and symptoms may include:

  • Pain with running, repeated knee bending
  • Tenderness over the outside of the knee
  • Tightness of the ilio-tibial band
  • Weakness of hip stabilisers

To reduce you knee pain, you need to address all the areas contributing to your pain.

Acute

  • Reduce the current training load and avoid painful movements
  • Icing and anti inflammatory medications to settle the pain
  • Physiotherapy/Osteopathic treatment and rehabilitation program
  • Stretching, self massage with foam roller

Long term

  • Progressive strengthening of the core and hip stabilisers. Rehabilitation program designed by your Physiotherapist/Osteopath
  • Address foot posture and footwear
  • Gradual progression back into training – low load building gradually with 10% increments.

For more information contact kylie.takarangi@staytuned.com.au

… read more »

Regan Gardiner

by (Myotherapist)

Regan discovered a love of anatomy whilst studying her Double Diploma of Sports Development – it was at this time that she decided on a career in Myotherapy.

Completing her degree in early 2015 at the Southern School of Natural Therapies, Regan spent time working at Carlton Football as a Myotherapist. Working at the football club exposed her to a range of injuries including muscle strains, sprains and overuse injuries.

In her consults Regan uses a combination of tchniques including soft & deep tissue massage, myofascial release, trigger-point therapy, cupping, dry needling, stretching, joint mobilisation and corrective exercises.

Regan believes that treatment is a two way street – the client needs to be involved in their recovery by completing prescribed exercises, self massage, stretching and therapy aids to assist the treatment plan.… read more »

Simon Duncan

by (Osteopath)

Upon graduation from the European School of Osteopathy (UK) in 1999, with a B.Sc. (hons) in Osteopathy and Diploma in Osteopathy, Simon moved to Milan, Italy searching further challenges.

Although his patient list was primarily sedentary or manufacturing industry workers, his experience includes regularly treating some of Europe’s most elite ballerinas, contemporary dancers and maestri at La Scala, Milano and Studio Danza Insieme, professional tennis and basketball players, and elite level gymnasts.

Simon’s treatment success lies in the combining of tried and tested techniques with the creation of techniques developed for the actual presenting problem, not dividing, but integrating musculoskeletal, visceral and cranial body systems.

Simon firmly believes in treating the sapling so the tree grows straight, and so has been treating and helping infants for many years, especially his 3 young children who are his best advertisements.

While running a successful practice and, gaining 14 years of experience in teaching & clinical roles at the International College of Osteopathic Education, he completed a pitch-side medical assistance course in Scotland and an advanced course in Sports Osteopathy with the University of Bicocca Milan. Over the years, Simon has organised either the osteopathic services or the full medical services at the … read more »

Compartment Syndrome

by (Osteopath & Exercise Scientist)

Compartment syndrome in the lower limb is essentially where the pressure within a compartment increases to a point where the nutrients supplying the structures within that compartment are either completely or partially occluded.

In our lower leg with have 4 compartments; Anterior, Lateral, Deep Posterior and Superficial Posterior. Within each compartment there are specific muscles and neurovascular structures which are contained. These groups of muscles are enclosed within a fascia which is like tight sheet. As well as bundling the muscles together the fascia has the function of providing an element of compression around these muscles.

When we exercise our muscles receive increased blood flow, which cause them to expand, however the fascia remains quite rigid. In most individuals this isn’t a concern as the compartments have enough space for this expansion and contraction to occur. In a symptomatic individual, the muscles expand to a point that blood flow to the area is severely compromised and therefore pressure in the compartment increases. Compartment syndrome typically effects the calf or shin region.

The main contributing factors for compartment syndrome are:

1. Overload of training / Poor variability within training schedules – The below examples can facilitate the onset or progression of … read more »