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Emma James Physio Blog

Chartered Physiotherapy and Clinical Pilates

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how to help running injuries

Knee Injury and risk of Osteoarthritis

A recent study published in the BMJ analysing the risk of developing knee osteoarthritis (OA) after knee trauma analysed over 1 million patients.

The risk of developing knee OA after ACL injury was 4 x higher compared to the non- injured knee or non- injured knee.

A meniscal (cartilage) injury and combined ACL/ meniscal injury as associated with 6x higher risk of developing OA.

Key messages:
1. The IMPORTANCE OF KNEE INJURY PREVENTION PROGRAMMES (strengthening).

2. The IMPORTANCE OF STRENGTHENING AFTER INJURY TO PREVENT or DELAY KNEE OA DEVELOPING.

apos therapy boots

If conventional physiotherapy alone is not being effective at reducing pain and improving function apos therapy is the next non- surgical option- customised and calibrated footwear to reduce pain and improve muscle control.

You can also book a free consultation, to see if Apos Therapy could work for you.

EJP_Book_your-Appointment-with-us-today

More Information:

lisa

Lisa
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Blog post by Lisa
Senior Physiotherapist
MSc MACP MHCPC MCSP 

Emma James Physio

 

Calf and Shin Injuries

Shin Splints, Achilles Tendonitis and Calf Muscle Injuries are common causes of pain in the shin and calf.

  • Achilles Paratendinopathy
  • Achilles Tendinopathy
  • Calf Muscle Strain
  • Compartment Syndrome
  • Shin Splints
  • Osgood Schlatters
  • Broken Leg
  • Tibialis Posterior Pain

‘Shin Splints’ is a catch all term for shin pain that is common during running. Sports medicine experts tend not to use the term Shin Splints, preferring Medial Tibial Stress Syndrome instead, as it more accurately describes the problem.

Causes

  • Sudden large force or pressure to the calf
  • Overuse injury common in running and jumping activities
  • Excessive acceleration from stationary and lunging
  • Insufficient warm up exercise
  • Flat feet or pronated arches
  • Improper or worn-out footwear
  • Muscular imbalances (e.g., tight calves)
  • Exercise that is too intense at the beginning of the program
  • Poor body alignment

Treatment

The Calf is rested in an elevated position and a physiotherapist applies an ice pack for 20 minutes every two hours (never apply ice directly to the skin). A compression support can be applied to limit bleeding and swelling in the tissues. Electrotherapy treatment can also help during the early stages. Once the initial pain has worn off more active rehabilitation can be started, including Calf stretching and strengthening exercises.

 

gait-scan
Gait Scan at Emma James Physio

Prevention

Remember:

  • Always warm up well
  • Always cool down well
  • Stretch frequently
  • Strengthening exercises

 

 

How we can help

We can help with any of the injuries mentioned above. Visit us for Gait Scan or Personal Training. See our Website for details.

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