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Injury prevention

Many people come to see us after they have suffered an injury, and we are happy to help them; but many of these injuries could have been prevented if they had come before they had the injury. A great part of the physiotherapy treatment protocol has to do with injury prevention. Let’s take a look at some ways we can help you prevent injury.

Proper body mechanics

Muscle strains, especially those of the back, are a frequent reason of people coming to our clinic. Many people strain their backs because they carry and move objects incorrectly. It is vital to have correct technique when lifting which we can demonstrate to you.

Improved posture

Poor posture often leads to complaints of back, neck and shoulder pain, because it throws the muscles out of alignment. Poor posture may also alter your gait which can lead to back and knee pain. By correcting your posture, we can help you avoid all these injuries. We assess posture and then prescribe you effective exercises or suggest ways to improve your posture at work by assessing the ergonomics of your work station. We also loosen stiff joints and stretch and massage tight muscles to improve your posture.

Strong knees

Knee pain is often the result of poor biomechanics leading to weak quadriceps muscles, tight hamstring and calf muscles and lack of flexibility in the joint. By giving you a regimen of tailored stretching and strengthening exercises, we can help you avoid injuries such as patellofemoral joint syndrome, ACL injuries, meniscal injuries and patellar tendonitis. Some of these conditions may also be due to wearing the wrong type of footwear or poor technique. You may need to wear orthoses in your shoes or to modify your technique, both of which we are able to help you with.

Preventing foot injuries

Achilles tendonitis, plantar fasciitis, metatarsalgia and other foot injuries are usually due to overuse or over training that puts stress on the tendons and ligaments, leading to pain and injury. Calluses under the feet, leg-length discrepancy, tight calf and hamstring muscles, over pronation or over supination can all signal the onset of these injuries. Physiotherapy can help with specially tailored exercises to stretch and strengthen the muscles involved and advise you on proper footwear and technique.

Preventing shin splints

We can prevent shin splints by assessing foot biomechanics, posture, walking and running pattern, by making sure footwear provides adequate support and by ensuring adequate length and strength of associated muscles and adequate range of movement of associated joints. If you have not seen a physiotherapist as a preventative measure and you do then experience shin splints (pain along the inside of the lower leg), you should take a few days off weight bearing high impact exercise and come and see us for advice and treatment.

Just like there are many different types of injuries, there are many ways to avoid them. As the old adage reminds us that prevention is better than cure, come and see us at Exercise Prescription and Physiotherapy and we’ll show you how to enjoy doing the things you do without risk of pain or injury.


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