BELROSE - TERREY HILLS

PHYSIO BLOG

August 21, 2019

I’ve pulled my hamstrings again.. And again!

If you’re an avid soccer player or runner, you may identify with this… Recurrent hamstring strains! At Castlereagh Physiotherapy and Sports Clinic, we see many cases of posterior thigh pain and we understand that they be a nuisance to your sport and frustrating to get rid of.

Sometimes, other structures can mask as hamstring strains and if you incorrectly treat it as a hamstring strain, you won’t find long term relief and these “hamstring strains” will keep returning.

True hamstring strains are common in sports which require runni...

June 19, 2019

Is it a bad idea to do headers?

Well if you head the ball like I do with the top of your head then it can make your neck sore!

More importantly Chronic traumatic encephalopathy (BRAIN DAMAGE) has been found to occur in soccer players that frequently head the ball. It is More common with players that have weak neck muscles, in women and if dehydrated. The trauma is caused by the brain moving at speed against the skull and becoming bruised . When a player heads the ball it can be travelling at up to 130k per hour causing a force of 100 to 150 x gravity.

In the US in 2015 Youth...

April 24, 2019

If you’ve ever been to a weights session with a trainer or a Pilates class, you’ll often hear your instructor/trainer say “activate your core”. Have you ever wondered what exactly is your core muscle and why everyone is so obsessed about getting those muscles working? How exactly do you activate the core? Are those muscles even important?

The core muscles refer to muscles around the trunk and pelvis. It is not one muscle by itself but a whole system of muscles that work in synergy. They can be divided into 2 layers: the deeper layer that is closer to the bones and joints (...

February 23, 2019

At beginning of season many injuries I see are because the player has done too much exercise, too soon! Our muscles and tendons can easily be overloaded when we start running and kicking. If the muscle and tendon are not robust enough to cope with the load demanded on them we get symptoms. We need a balance between the load on the tendon (or muscle) and it’s capacity to tolerate that load.

At first it might be a tightness and fatigue but this can progress to pain and dysfunction. The easy way to avoid this is to build up slowly with your exercise and do it BEFORE the seaso...

July 11, 2018

Hamstring - Stage One

Glutes - Stage One

Stages Two & Three coming to you soon

At Belrose family physio and  Castlereagh Physio Denise likes to make sure her patients are doing their exercises  well and so often will give a customised exercise sheet. Every persons problem is slightly different so she will chose which exercise is relevant to your problem  but here are some examples. The number of repetitions is dependant on your injury but as a general rule 3 sets of 10 to 12 reps or 4 sets of 8 reps is good for strength training. To be effective you should feel fatigue at th...

July 3, 2018

In soccer ankle sprains are fairly common resulting from inversion (a rolling in of the heel and possibly mid foot) forces. A pothole in the pitch can cause a sudden forceful inversion when running, a jump and land on another players foot produces even higher forces to the ligaments and joints.


The lateral ligaments around the ankle consist of 3 parts: 1 at the front, 1 the side and 1 behind the maleolus (bump of bone on outside of ankle). Ligaments are designed to limit movement so they do not stretch well but tend to tear.


It is important to have a physio assess your an...

June 13, 2018

Achilles Tendinopathy

Achilles tendinopathy is a common cause of heel pain and is common in running or jumping sports. The management of Achilles Tendinopathy is important to get right, and based on our clinical experience early treatment results in better outcomes and less recurrence. 


The Achilles tendon is a strong, thick, fibrous band that connects the calf muscle to the calcaneus (heel bone). As with most other tendon injuries, they often get overloaded over a period of time (such as from excessive running or jumping, or sudden increase in intensity of walking or runn...

May 23, 2018

The painful shoulder without trauma

Your shoulder is made up of three bones : the humerus , shoulder blade ( scapular) and collarbone ( clavicle) . These have 4 joints the genohumeral joint, Scapulo thoracic joints , acromioclavicular and sternoclavicular joints. Pain from the shoulder complex is felt either over the deltoid area , front of shoulder, around the shoulder blade or less commonly over the spine. The pain may be due to misuse of the muscles controlling the whole shoulder complex , causing fatigue, increased muscle tension and poor posture. IT may result in irri...

May 7, 2018

Shoulder pain in soccer players can occur due to trauma ie. a fall onto the outstretched hand or arm, a blow to the shoulder joint itself in a tackle, an overstretch (especially reaching above and overhead), or can occur for no apparent reason. The shoulder may become subluxed (partially out of position but spontaneously relocates) or dislocated. 

After trauma the most likely cause of pain is a bursitis, torn rotator cuff muscle, capsulitis or even a fracture. 


A bursa is a thin, lubricated cushion located at points of friction between the bones of the shoulder and the sur...

April 9, 2018

“My upper trapezius is so tight!” – Should you keep pushing and prodding it to get rid of the “tightness”? Or do you actually need to strengthen it?

A lot of office workers or gym goers often complain that they feel all “knotted and tight” in their upper trapezius (UT) region. They go for massages and keep trying to find ways to push and prod on that spot in hopes that it will soften or go away, but can’t seem to find relief even with frequent massages.

The UT is an important muscle that moves and controls the shoulder blade. It elevates or “shrugs” the shoulder blade when...

March 26, 2018

Our Soccer season is upon us! Most of you would have started training now, and I wanted to share an injury prevention program that I use with my soccer team. 

The FIFA 11+ is a program developed by the Fédération Internationale de Football Association (FIFA) for injury prevention in soccer players (above 14 years old). It is designed to be a warm up program prior to the game, and the exercises are designed to build strength and control in the legs and core through movements that are relevant to soccer. It is simple to administer and does not take long to complete (20 min...

March 6, 2018

Welcome to the physio blog

My name is Denise Godfrey and I have been a player for BTH Raiders for 12 years. During that time I have also been a manager and committee member.


As a physio I want to help our soccer community avoid injuries, or if unlucky enough to become injured, get back to playing at your best as soon as possible.


I am now a sponsor of BTH Raiders and will provide information and advice on various musculoskeletal conditions on my blog regularly. I also have a practice in the city and in Belrose where I can offer treatment if you don’t have your own physio.

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If this is something you may be interested in, please contact Graham - sponsorship@bthraiderssoccer.com.au for additional information.