Injury/Rehab Injury/Niggle Management - w/ cptkirk

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If anyone has a mate that fits the criteria, my friend is doing his PhD on groin pain in soccer and Australian football players
 

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raskolnikov said:
Anyone had experience with tennis elbow?
Click to expand...

I used to get it a bit squatting and also when I did a heap of clinics for my massage diploma.
First instance was a case of changing my hand position during squats, second was finishing my clinics and letting the elbow settle.
For all tendonopathy based issues the protocol is basically;
- reduce or cease painful activities to allow any inflammation to settle and also to de-sensitize the nervous system
- stretching or soft tissue therapy may provide acute, albeit short lived, relief
- isometric exercises for the affected tendons can be begun immediately
- these can be progressed to eccentrically loaded exercise(s) to improve tissue load tolerance
- once painful activities can be reintroduced with a gradual increase in volume
For tennis elbow you primarily want exercises that load the forearm extensor group (the exact exercise isn’t all that important so I’d recommend having a google and picking out one you have the equipment for/looks simple to perform). Something that loads pronation and supination (like this: https://www.orthopaedics.com.sg/wp/...tion-and-supination-strengthening-300x191.png) will also be of benefit as well
 
Aeglos said:
I used to get it a bit squatting and also when I did a heap of clinics for my massage diploma.
First instance was a case of changing my hand position during squats, second was finishing my clinics and letting the elbow settle.
For all tendonopathy based issues the protocol is basically;
- reduce or cease painful activities to allow any inflammation to settle and also to de-sensitize the nervous system
- stretching or soft tissue therapy may provide acute, albeit short lived, relief
- isometric exercises for the affected tendons can be begun immediately
- these can be progressed to eccentrically loaded exercise(s) to improve tissue load tolerance
- once painful activities can be reintroduced with a gradual increase in volume
For tennis elbow you primarily want exercises that load the forearm extensor group (the exact exercise isn’t all that important so I’d recommend having a google and picking out one you have the equipment for/looks simple to perform). Something that loads pronation and supination (like this: https://www.orthopaedics.com.sg/wp/...tion-and-supination-strengthening-300x191.png) will also be of benefit as well
Click to expand...

Cheers. I had it last year and it took about six weeks to clear up. It's not too bad at the moment but I can feel it coming on again. I have the Crossfit Open starting next week so completely resting is not an option but I will try the therapy and exercises.
 
Stoods said:
Hey guys. Fairly sure i have done a minor quad strain tonight. Pain/discomfort is coming from the belly of the rector femoris muscle. Currently icing it, how long does this generally take?
Click to expand...

Depends on the severity but a partial tear is anywhere up to 5-6 weeks at the worse end.
Your description makes it sound like 2-3 weeks but I’d take anything I’ve said with a grain of salt.
 
Aeglos said:
Depends on the severity but a partial tear is anywhere up to 5-6 weeks at the worse end.
Your description makes it sound like 2-3 weeks but I’d take anything I’ve said with a grain of salt.
Click to expand...
Yeah i know its minor because i was able to continue but i was just in a bit of discomfort doing so, doing the basic thigh stretch where you grab your foot and stretch the quad creates a bit of discomfort to, walking on it is fine, just a very minor discomfort feeling.
 
i've got the same hing right now but it;s not stopping me doing anything, including a 6qt praccy game this past sat...i couldn't stab pass my usual 100 miles an hr at 60cms ht over 30 tonight though but that's the only thing
 
Strain v DOMS

So my post regarding my quad above, i rested it for a week, iced and compressed for first couple days etc, so it was exactly 7 days rest and was feeling good. Went to trainig tuesday, completed a full training session for the first time since last year. (Due to the ligament tear in my foot).

Quad felt ok during training, day after area feels sore, brought on my massaging/stretching the quad, today still feeling sore as well. It is my kicking leg i might add.
 

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just a case of a a little too much too soon, scale back a bit (leave the track early if needed) and adjust as needed...even better if it's fine to run on then kick on your opposite foot and do the whole session
 
I’m probably the only one who will find this interesting, BUT my hand yesterday was basically black on the palm side after I came off my skateboard and fell ~1.5-2m down the vert onto it (and my hip and head so the load was dispersed quite well lol).
I benched this morning and it’s legitimately moved all the bruising away from where the bar sits towards my wrist. It’s now got that yellowish tinge to it where the swelling was originally, but where the bruising has gone to is like a bold fuschia colour.
Will be interesting to see what happens to all the colour (although I did fall on it again about half an hour ago so it might go black again haha)
 
Hello everyone.

Question regarding my calf thanks.

Monday morning as i was waking up the top area of my calf cramped up, like all cramps it was painful for about 15 seconds until it eased off, thank god!

So tonight (tuesday) i had my footy training and completed the full session. Towards the end around the same spot that my calf cramped, it started to get sore, at home now a few hours later its sore in that area still and brought on by pressing the area and general calf stretch.

Is this a calf strain or is it just after effect from the cramp?
 
Hello Everyone

I dislocated my knee a few times in my younger years then again playing football 3 years ago and torn cartliage, after 3 years of running with pain off and on, off and on the football field, 3 MRI'S one clean out, countless Phyiso appointments and glute and vmo strengthing and not really knowing what was wrong.

I've recently seen a Dr named David Long (ex carlton and St Kilda head medical officer) who told me I have patellofemoral pain and early osetoarthritis in my right knee secondary to patella alta/ maltracking he was quite surprised I'd even been able to play after looking at my 2016 MRI.

I was given a few options
glute and vmo exercises (on going)
Injections PRP and Synvise
Surgery - MPFL reconstruction, Tibial Transfer

I know this is a long shot but just wondering if anyone has Had PRP injection or Synvise to the knee before and the results? Or if anyone has had a MPFL reconstruction or Tibial Transfer?
 
rioli_magic said:
Hello Everyone

I dislocated my knee a few times in my younger years then again playing football 3 years ago and torn cartliage, after 3 years of running with pain off and on, off and on the football field, 3 MRI'S one clean out, countless Phyiso appointments and glute and vmo strengthing and not really knowing what was wrong.

I've recently seen a Dr named David Long (ex carlton and St Kilda head medical officer) who told me I have patellofemoral pain and early osetoarthritis in my right knee secondary to patella alta/ maltracking he was quite surprised I'd even been able to play after looking at my 2016 MRI.

I was given a few options
glute and vmo exercises (on going)
Injections PRP and Synvise
Surgery - MPFL reconstruction, Tibial Transfer

I know this is a long shot but just wondering if anyone has Had PRP injection or Synvise to the knee before and the results? Or if anyone has had a MPFL reconstruction or Tibial Transfer?
Click to expand...

Do you have the specifics of the VMO and glute exercises?
Quite possible they just weren’t loaded sufficiently to give you the capacity to do what you wanted to (there’s likely some congenital laxity in the tendon there as well).
PRP is hit and miss; here some people who have it and are heaps better off while others there’s no difference (which screams placebo to me unless there’s a genetic factor).
Haven’t heard of the other three sorry.

Also, patellofemoral pain as a diagnosis is a bit of a cop out. Might as well say “sore knee”.
OA also isn’t a complete death sentence either which seems to be a common misconception.
 
Aeglos said:
Do you have the specifics of the VMO and glute exercises?
Quite possible they just weren’t loaded sufficiently to give you the capacity to do what you wanted to (there’s likely some congenital laxity in the tendon there as well).
PRP is hit and miss; here some people who have it and are heaps better off while others there’s no difference (which screams placebo to me unless there’s a genetic factor).
Haven’t heard of the other three sorry.

Also, patellofemoral pain as a diagnosis is a bit of a cop out. Might as well say “sore knee”.
OA also isn’t a complete death sentence either which seems to be a common misconception.
Click to expand...


Thanks for the reply! Good info

Straight leg raises 2 x 10
bridges with ball between legs 2x10
Bridges with band around legs 2 x10
Squats against wall with ball between legs 2 x 6
One legged Squats with ball against wall 2 x 6
Crab walks with band
Just started with those sets

Also been doing weighted strength training hip speed skaters, squats, Romanian deadlift, single leg press, single leg deadlift on a weekly basis for about 6 months now
 
Aeglos said:
Do you have the specifics of the VMO and glute exercises?
Quite possible they just weren’t loaded sufficiently to give you the capacity to do what you wanted to (there’s likely some congenital laxity in the tendon there as well).
PRP is hit and miss; here some people who have it and are heaps better off while others there’s no difference (which screams placebo to me unless there’s a genetic factor).
Haven’t heard of the other three sorry.

Also, patellofemoral pain as a diagnosis is a bit of a cop out. Might as well say “sore knee”.
OA also isn’t a complete death sentence either which seems to be a common misconception.
Click to expand...
do you know anything regarding my question ? :\
 
Harry22 said:
Hello everyone.

Question regarding my calf thanks.

Monday morning as i was waking up the top area of my calf cramped up, like all cramps it was painful for about 15 seconds until it eased off, thank god!

So tonight (tuesday) i had my footy training and completed the full session. Towards the end around the same spot that my calf cramped, it started to get sore, at home now a few hours later its sore in that area still and brought on by pressing the area and general calf stretch.

Is this a calf strain or is it just after effect from the cramp?
Click to expand...


Maybe Ice the area which is sore 10 mins 10 mins off when ever you have spare time and give it a couple of days rest then see how it feels?
 
rioli_magic said:
Thanks for the reply! Good info

Straight leg raises 2 x 10
bridges with ball between legs 2x10
Bridges with band around legs 2 x10
Squats against wall with ball between legs 2 x 6
One legged Squats with ball against wall 2 x 6
Crab walks with band
Just started with those sets

Also been doing weighted strength training hip speed skaters, squats, Romanian deadlift, single leg press, single leg deadlift on a weekly basis for about 6 months now
Click to expand...

How heavy on the deadlifts, leg press etc (as well as movement tempo as this may be one of the more important variables) and have you noticed any difference since doing them?
 
Harry22 said:
do you know anything regarding my question ? :\
Click to expand...

How was it today/tonight?
If you’ve lost little (or no) power/strength it won’t be a strain (or if it is it’s so minor it’s not worth noting).
A few of the guys at footy have had similar sensations/incidences as you. Have had good success (at least immediate/short term) using more neurological techniques (like really gentle and repeated PNF stretches, eccentric calf raises on a step into a stretch) which suggests for my guys at least it’s more of a cramp/muscle spasm based issue.
 
Aeglos said:
How was it today/tonight?
If you’ve lost little (or no) power/strength it won’t be a strain (or if it is it’s so minor it’s not worth noting).
A few of the guys at footy have had similar sensations/incidences as you. Have had good success (at least immediate/short term) using more neurological techniques (like really gentle and repeated PNF stretches, eccentric calf raises on a step into a stretch) which suggests for my guys at least it’s more of a cramp/muscle spasm based issue.
Click to expand...
its feeling better than it was last night after training, still feel it a little bit when i stretch but definitely better
 
rioli_magic said:
Hello Everyone

I dislocated my knee a few times in my younger years then again playing football 3 years ago and torn cartliage, after 3 years of running with pain off and on, off and on the football field, 3 MRI'S one clean out, countless Phyiso appointments and glute and vmo strengthing and not really knowing what was wrong.

I've recently seen a Dr named David Long (ex carlton and St Kilda head medical officer) who told me I have patellofemoral pain and early osetoarthritis in my right knee secondary to patella alta/ maltracking he was quite surprised I'd even been able to play after looking at my 2016 MRI.

I was given a few options
glute and vmo exercises (on going)
Injections PRP and Synvise
Surgery - MPFL reconstruction, Tibial Transfer

I know this is a long shot but just wondering if anyone has Had PRP injection or Synvise to the knee before and the results? Or if anyone has had a MPFL reconstruction or Tibial Transfer?
Click to expand...
Have had a client who had a tibial transfer about 10 months ago. Has been bloody hard work and has been really hard to get it back to full strength (much harder than any ACL I've dealt with). Now it's only a sample size of 1 so it's hard to say, but we've been doing everything under the sun for the last 10 months and are really only starting to get similar strength back now.
 

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Injury/Rehab Injury/Niggle Management - w/ cptkirk

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