Improve chronic hip, thigh and knee pain

By |2019-08-30T12:33:48+10:00August 30th, 2019|Knee Pain, Leg Pain, Massage|

Natalie reveals the simple approach that helps dramatically improve chronic hip, thigh and knee pain.

Have you ever had pain over the side of your hip, thigh or knees? It may be waking you from your sleep when you lie on your side or your knee is very tight, sore and makes cracking noises. Natalie has helped many clients with these sort of problems. They are often surprised to learn that there is more to the problem than they thought.

Whether it’s your first time seeking treatment or you’ve tried ‘everything’ to find relief, if it has been there for more than three months, it is chronic. So, you need to have a course of treatment to make an effective impact on something that has become entrenched.

Natalie’s approach is local, regional and global. She looks at the site of the injury as well as the areas above and below. When the injury is chronic, it has been there for a while. So, it has had time to spread. Many clients are surprised to find that there are spots outside of the area that they came complaining of, that are tender only when they are touched. In many cases the problem starts below the knee.  There is a stiffness in the ankle joint along with tension within the calf muscles.

This leads to a reduced ability to absorb shock within the leg when walking and running. As a result, the shock of jarring is absorbed the muscles of the leg and thigh. They work harder and become tight.

Natalie’s approach addresses the hip thigh and knee. In addition, she mobilizes the ankle joints and releases the calf muscle tension. To enhance and maintain the improvement in movement she devises exercises for you.

As a result of her approach, clients find that they have less tension over time and that the exercise she provides enable patients to get back to the gym and exercise. So, they feel more flexible, strong and can build their overall fitness and health.

If you’d like to discover how to greatly improve pain affecting the outside of your thigh, especially just above your knee, please call to see what we can do for you.

Comments Off on Improve chronic hip, thigh and knee pain

7 Tips To Survive A Long Haul Flight

By |2019-07-04T11:40:10+10:00July 4th, 2019|Back Pain, Knee Pain, Neck Pain|

Are you planning on a taking a flight overseas for say 12 hours or more and have concerns about whether you will make it without a whole lot of back or neck pain? Here are some tips to help make it easier.
Let’s plan ahead.

  1. Get a neck pillow
    Firstly, can you sleep on a flight. If you can make yourself comfortable. Grab a neck pillow so that your head stays in line with the rest of your body.
  2. Ask for a Complimentary Pillow and Blanket.
    Check to see if you are being offered a pillow (you can use to pillow to support the small of your back) and or blanket during your flight. Cover yourself up if you can.
  3. Move or Shut Off The Overhead Fans.
    Careful where you point those overhead fans. If they focus a beam of cold air on your neck, then you can end up with a wry neck.
  4. Get Some Ear Plugs And An Eye Mask
    If noise affects you, carry ear plugs or get noise cancelling headphones. If light disturbs your sleep get yourself block out eyeshades.
  5. Ask If There Any Empty Seats
    To make life even more comfortable ask if there are any rows of empty seats. If you are lucky you can spread out and lie flat across them.
  6. Ask For A Bulkhead Or Emergency Exit Seat
    Sometimes it is possible to choose a “bulk head” seat where there isn’t a seat in front of you. You just have to be physically fit and prepared to help others get out of the plane if it has an unexpected landing.
  7. When Awake Get Up Every Now And Then And Go For A Walk
    If on the other hand you can’t sleep on a flight, make sure that you get up periodically e.g. each hour or two and go for a walk around the aircraft. Do some gentle stretches while standing. To make this easier choose an aisle seat or ask for a bulk head seat as above.

The above will help you both to prevent problems and make your flight more comfortable. Enjoy your holiday or business trip with one less thing to worry about. If you need help before your flight to make your back stronger and suffer less pain, we can help with a program, especially if you have a long lead time before the flight. Often clients have come to me soon after they have booked their flight a year in advance. We work together to ensure that they are fit for the trip.

Comments Off on 7 Tips To Survive A Long Haul Flight

When the Rubber Side Goes Up: Recovering From Motorcycle Riding Injuries

By |2018-10-04T14:59:28+10:00October 4th, 2018|Back Pain, Knee Pain, Neck Pain|

There is nothing quite like the exhilaration of riding your motorcycle along your favourite road or track. If the rubber side goes up, you may bounce. A motorcycle injury is never fun. Your body can either absorb the energy in the muscles, tendons and ligaments or break bones. Even after your bones have healed there can be pain or restriction coming from your injured muscles and tendons. This is where we can help in your rehabilitation.

For other riders, they suffer for less obvious reasons. The more common reasons that riders come in to have treatment for include: lower back ache, pain and stiffness. Neck and shoulder pain after long sessions on the bike. Some riders have elbow and forearm pain that can make twisting the throttle or using your clutch painful. Knees can be sore because of the strong contractions involved in changing direction.

An Osteopath helps back aches and pains with a combination of loosening the back muscle tension and gentle techniques where you are in control of the forces to get the joints moving again. No sudden, unexpected manoeuvres. Back problems for a motorcyclist often occur in the “transport” or straight sections of a ride between the “twisty roads”.

Very often problems have knock on effects. When you have spasm in one area, the sections above and below the site are forced to take on some of the duties.  They compensate for the injured area. If things go on for a while, those areas start to complain and can get sore. In the case of the lower back, the thigh and hip muscles can get overused. When the thigh muscles get tight, it can affect the knees.

When your shoulders and neck are sore it can make head checks hard. As well as that it may make heavy braking and cornering difficult. This affects your safety, let alone taking away your enjoyment. Sometimes it can give you headaches. Working on the muscles around the neck, gently stretching and getting you to contract and relax the muscles helps mobilize the little but very important neck joints.

If you have sore elbows, it could be a number of things. You may have old injuries or your posture on the bike. This is where squeezing the tank is very important. It means that you take more of your body weight on your lower limbs as opposed to supporting your weight on your wrists.

Your body is like your motorcycle in that it is a physical structure and mechanism. If it gets knocked out of shape or alignment it needs tweaking, tuning or maintenance to bring things back to normal. Things don’t get better by themselves. In fact they can progress and get worse.  It’s important to do something at the right time as opposed to leaving them. This is very important with a new injury. We help to return to you to where you where before the injury. In the case where you have had an injury for a long time, it takes time to help the body know what normal feels like. There are times when consistent treatment over a longer period helps to make you feel even better than you have been in a long time. You actually feel fantastic.

You may be affected by something other than this when you ride your bike. If you have any questions about what we can help with please ask us.


Comments Off on When the Rubber Side Goes Up: Recovering From Motorcycle Riding Injuries

ITB – Ilio Tibial Band

By |2017-10-23T20:04:50+11:00February 19th, 2016|Knee Pain, Sports Injuries|

You know that you have a problem when

  • You have knee pain or ache.
  • You have pain on the side of your hip or thigh.
  • The pain seems to come on suddenly for no apparent reason.
  • It seems to have been coming and going for aa long time.

What I do

  • I like to hear what you have been up to prior to the injury becoming an issue.
  • Run various movement tests.
  • Feel the muscle tension above and below the area. This includes:
    • The side of the thigh
    • The front, back and inside of the thigh
    • The knee
    • The hip
    • The back
    • The ankle
  • Once it is confirmed that you are indeed suffering an ITB problem, very often my work involves loosening the ITB and its various attachment points. This includes the muscle on the front of the thigh including the Vastus Lateralis (a part of the quadriceps group), the biceps femoris (a part of the hamstring group), the tensor fascia lata and the gluteus medius muscle. The last two are way up towards the side of your hip.
  • I tend to work with the muscles. Getting a feel for the amount of pressure that is bearable, but not so much as to back you feel like we are having a wrestling match. It is like I am working with empathy for how the muscles are responding. To me this is the most rapid way to affect the muscles. The aim being to achieve the best release of tension with least amounts of side effects. E.g. the least amount of soreness the following day, so that you can carry on as best you can.
  • Usually, it is only after you have received work to these muscles that they have enough “give” or elasticity to be able to respond to your own stretches.
    What you will feel and be able to do.
  • As the pressure around the knee is released you’ll be able to:
    • Walk and run again without pain.
    • Squat more comfortably
    • Lie in bed with less knee and hip ache.

ITB issues don’t always cause pain in the area where the muscle tension is. More often than not it emerges as a type of knee pain. If you are having doubts about the cause of your knee pain, please get in contact to get the ball rolling again.

Comments Off on ITB – Ilio Tibial Band
Go to Top