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.


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.


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 »

ITBS or Iliotibial Band Syndrome

by (Physiotherapist)

Do you experience pain on the outer part of your leg? Is it possible that you may have a problem with your ITB?

ITB stands for the iliotibial band. The iliotibial band is not a muscle, it is fascia that runs down the side of your leg. Since it is not a muscle, stretches for it are ineffective. Many people roll their ITB along a foam roller to loosen it, but often that does not resolve their pain.

The ITB is attached to several muscles in the hip. The tensor fascia latae (TFL) and the gluteus maximus (your buttocks) are the two major ones. Dysfunction of these muscles can cause the ITB to “tighten” and cause pain. This condition is called ITBS (iliotibial band syndrome).

Here are examples of some exercises that may be prescribed to you by your practitioner:

Sidelying plank with hip abduction:

Lying on your side, lift your body up over your forearm.

Move your top leg up, then down.





Isometric external rotation:

Lying on your stomach, touch both heels together

Push the heels together and hold for 5 seconds.

You can palpate your glutes to ensure that they are activating

Relax. Then … read more »

Runners Knee – Patellofemoral Pain Syndrome

by (Physiotherapist & Clinical Pilates Instructor)

Running. For some of you this is an activity that stopped eons ago. A forgotten activity that your body once endured. For others it is part of your daily life, like brushing your teeth or eating breakfast. But for those of you like me, your relationship with running is not so black and white.  Your running routine comes in peaks and troughs, dictated by little niggles, aches and sometimes even the seasons. The most common area of complaint in runners that I see here at Stay Tuned is the knee.

The most common cause of knee pain in runners is patellofemoral pain syndrome (PFPS), or runner’s knee. This occurs when the patella, otherwise known as the knee cap does not track within the groove at the end of the femur (thigh bone) properly, creating friction between these structures. Those with PFPS may feel discomfort at the front of the knee when going up or down stairs, squatting, or sitting down with the knees bent for an extended period of time. Unlike other injuries there is not always an obvious cause for the development of this condition, instead there may be multiple factors as to why the patella does not track … read more »

Osteoarthritis – Do I need a replacement?

by (Physiotherapist)

arthritis KhoaAs a physiotherapist, one question I find that is commonly asked by patients to me is – I’ve been diagnosed with arthritis, when do I know I need a total hip or a total knee replacement?

Firstly let’s define arthritis. It involves the degeneration of cartilage within the joint itself – cartilage is the connective tissue that lines the end of each bone and stops them from rubbing directly over each other when we move. In arthritis, this cartilage layer has degenerated, thus getting “bone on bone” and hence, the production of pain. There are two main types of arthritis – rheumatoid arthritis (RA) and osteoarthritis (OA). They differ based on the way the cartilage degenerates. In RA, the immune system of the body attacks the cartilage for some yet to be determined reason. This is often managed with medication and carefully managed exercise. Osteoarthritis on the hand, is caused by “wear and tear” in which constant grinding of the cartilage over life has caused the cartilage to wear away – this is the more common form of arthritis seen in people.

Unfortunately cartilage do not grow back. So you may be asking how is this pain managed?

Physiotherapy management … read more »

I’ve just had an ACL reconstruction. When can I play again?

by (Osteopath & Clinical Pilates Instructor)

Are you like one of the many Melbournians who ruptured their ACL in 2017?

No? Well you probably know someone who’s going through their rehab or wearing one of those huge knee braces…

A common question I get asked as an osteopath is; “When do you think I’ll be able to get back to running/cricket/footy/netball etc.?”

If there was a clear-cut rehabilitation program which guaranteed a smooth, risk free transition back to sport none of you would be reading this article.

Unfortunately, the gold standard just doesn’t exist yet, however, we are lucky to have access to the newest research.

This give us, your osteopaths and physiotherapists the right information to guide your rehab program and give you the highest chance of success.


“So what does the newest research suggest?”

The traditional return-to-sport (RTS) criteria mainly focuses on a time frame period in conjunction with clinical assessments of physical capability. Often you hear those who’ve had their reconstruction saying, “In 12 months I’ll be back, once all the locking, swelling and restrictions are gone.”

The latest research from Burland et al. (2017) is suggesting to take more of an “optimized criterion-based multifactorial return-to-sport approach” (p. 2). A layered … read more »

The Facts of Low Back Pain

by (Physiotherapist)

Low back pain (LBP) is the most common musculoskeletal condition affecting the adult population, with a prevalence of up to 84% in the world.

The complexity involved in treating LBP symptoms is that they come from many potential anatomic sources. These can include nerve roots, muscles, fascial structures, bones, joints, interverterbral discs (IVDs) and organs within the abdominal cavity. It can also be caused by neurological pain processes from the brain. To add to this, low back pain can also be triggered or exacerbated in the presence of other psychological factors such as stress, depression and/or anxiety.

Low back pain can be categorised into time frames and are treated accordingly. They are of the of the following:

  1. Acute: 1-4 weeks
  2. Subacute: 4-12 weeks
  3. Chronic: > 12 weeks
  4. Recurrent episodic

There are many treatment options for low back pain – from rest, medications, massage therapy to exercise prescription – i.e. McKenzie’s extension exercises. Another alternate treatment is clinical pilates. This form of exercise is commonly prescribed to people with chronic low back pain (> 12 weeks). It places emphasis on core stability, strength, flexibility, control of movement, posture and breathing. Pilates often includes the use of specialised exercise equipment with spring … read more »

Shoulder pain – Can I avoid surgery?

by (Physiotherapist & Clinical Pilates Instructor)

Shoulder AnatomyThere is constant dialogue in regards to effects of surgery verses conservative therapy for the management of many musculoskeletal conditions. One such area is the shoulder. Shoulder pain is common in the general population and is one of, if not the most common cause of upper limb and neck complaints. Shoulder pain can be due to an acute injury such as a torn rotator cuff muscle or fracture, or a chronic condition such as an overuse injury. Additionally, shoulder pain can arise due to dysfunction within the joint itself, or in combination with the actions of the muscles that work around it. It is also important to note that shoulder pain can be attributed to dysfunction or disease in other areas of the body and that it is a combination of these factors that makes treating shoulder pain challenging.

As shoulder impingement is the most common cause of shoulder pain there is plenty of interest in its management, and with this interest, comes research.  Shoulder impingement encompasses an array of shoulder pathology that ultimately lead to pain and dysfunction including bursitis, rotator cuff tears, and tendinopathy. Many studies have been performed to examine the best practice for managing shoulder impingement, 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 »

Hamstring Strain

by (Physiotherapist)

Hamstring strain is among the most common injury in sports. The hamstring is comprised of 3 muscles in the back of the leg as shown in the diagram below – the semimembranosus, semitendinosus and biceps femoris. They play an important role in extending the hip and bending the knee – movements that are very important in running. Due to this, they are commonly injured during high intensity activity.

Adapted from:–conditions/hamstring-muscle-injuries


Hamstring strains are categorized according to grades – a grade 1 strain is classified as being the least severe with grade 3 being a complete tissue rupture severely limiting functional capacity. The time it takes to recover will depend on the grade of the strain – ensure that you get assessed by a health professional to ensure there is no premature return to sport in the case of higher grade strains.

Following the initial injury, the damaged tissue will feel warm and painful due to the inflammatory processes occurring.  One should ice the injured area during this stage– it is believed that the cold reduces the metabolic rate of the tissue thus reducing the amount of tissue death and the time required to repair the damage – thus … read more »