Fit As A Physio

Fergus Tilt, Sports Physiotherapist

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HEALTH & FITNESS

Sports and Exercise Physiotherapy related conversations from Sydney, Australia.

DEC 17

Ice for Sports Injuries?

PHYSIO MOSMAN: https://www.fitasaphysio.com/ A 2024 critical review titled "Cryotherapy for treating soft tissue injuries in sport medicine" challenges the common practice of using ice for injury treatment. The authors conducted a systematic literature search, finding a significant lack of human studies that demonstrate a positive effect of cryotherapy on tissue regeneration, contrasting with its established use for short-term pain relief. While acknowledging that cryotherapy is a basic principle in protocols like RICE, the review highlights that the bulk of evidence on tissue healing comes from animal studies, which often suggest that cryotherapy may delay or impair muscle and tendon regeneration post-injury, especially with prolonged use. Consequently, the authors conclude that cryotherapy should be recommended only in the first hours after an injury to manage pain and swelling, with caution advised for continued application until more conclusive human research is available. READ MORE: https://www.fitasaphysio.com/blog/rethinking-ice-5-surprising-truths-about-using-cold-therapy-for-injuries

11 min
DEC 10

Achilles Tendinopathy: A Physiotherapy Framework for Recovery

PHYSIO MOSMAN: https://www.fitasaphysio.com/ We discuss a comprehensive research review article from the Journal of Physiotherapy focused on the physiotherapy management of Achilles tendinopathy, covering both mid-portion and insertional types. The article provides an in-depth exploration of the condition's epidemiology, burden, and clinical course, advocating for a shift from a biomedical to a biopsychosocial view in diagnosis and care. The article details assessment methods, including load tolerance and identifying various physical and psychological impairments, and offers an extensive, evidence-based overview of management strategies, particularly focusing on education, activity modification, and graded exposure exercise as primary treatments, while also summarising the evidence for various adjunct therapies. REFERENCE: https://www.fitasaphysio.com/blog/5-surprising-truths-about-achilles-pain-that-could-change-how-you-recover

47 min
DEC 4

Rotator Cuff Tendinopathy

PHYSIO MOSMAN: https://www.fitasaphysio.com/ Rotator Cuff Tendinopathy: Diagnosis, Care, and Rehabilitation Guidelines A recent article provides an evidence-based Clinical Practice Guideline (CPG) developed by an international expert panel focusing on the non-surgical diagnosis and treatment of rotator cuff (RC) tendinopathy. The guidelines emphasize that initial assessment must rely on a comprehensive clinical evaluation and detailed patient history, rather than the costly and often unnecessary use of diagnostic imaging like MRI. For objective measurements, the CPG mandates the use of reliable tools such as a handheld dynamometer and validated patient-reported outcome measures. Treatment recommendations strongly support structured exercise programs and manual therapy as primary interventions, noting that pharmacological options like NSAIDs or corticosteroid injections are considered supplemental for short-term pain relief. Finally, the CPG covers the entire management continuum, including specific guidance on referral to a specialist if non-surgical treatment fails and criteria for an athlete’s safe return to function and sport. READ MORE: https://www.fitasaphysio.com/blog/the-new-rules-for-fixing-shoulder-pain-why-exercise-beats-injections-and-surgery

40 min
NOV 25

Frozen Shoulder: A Systemic Immunometabolic Disorder

PHYSIO MOSMAN: https://www.fitasaphysio.com/ This academic review re-examines Frozen Shoulder (FS), traditionally seen as a localized orthopedic problem, by proposing an integrative systemic model linking the disorder to immunometabolic and endocrine dysfunctions. The central focus is on estrogen deficiency and resistance, noting the disproportionate effect of FS on perimenopausal and postmenopausal women. The article explores how factors such as thyroid dysfunction, endothelial damage, metabolic stress (high HbA1c, dyslipidemia, AGEs), and adverse lifestyle factors (poor sleep, stress, EDCs) converge to create a state of chronic low-grade inflammation and a profibrotic environment in the joint capsule. This new paradigm advocates for integrative, personalised treatments that target systemic hormonal and metabolic imbalances alongside traditional physiotherapy. READ MORE: https://www.fitasaphysio.com/blog/5-surprising-truths-about-frozen-shoulder-that-go-beyond-the-joint

39 min
NOV 13

New Perspectives on Exercise for Knee Osteoarthritis

PHYSIO MOSMAN:https://www.fitasaphysio.com/ New Perspectives on Exercise for Knee Osteoarthritis A narrative review published in the Journal of Physiotherapy summarises recent research concerning the exercise management of knee osteoarthritis (OA) between 2020 and early 2025. The authors identify and discuss six key themes addressing the effectiveness and uncertainties of exercise therapy for knee OA, including questions about optimal dosage, adherence, delivery methods like telehealth, and how communication influences patient beliefs. Notably, the review highlights recent evidence suggesting reduced certainty in the clinical effectiveness of exercise compared to previous understanding and points out that the mechanisms of how exercise works remain largely unknown. The document also suggests numerous future research directions to better inform clinical practice in this area. READ MORE: https://www.fitasaphysio.com/blog/five-surprising-new-truths-about-exercise-for-knee-arthritis

56 min
OCT 27

Single-Session Distance Spikes Predict Running Injury Risk

PHYSIO MOSMAN: https://www.fitasaphysio.com/ Single-Session Distance Spikes Predict Running Injury Risk An academic article, published in the British Journal of Sports Medicine, presents the findings of a large cohort study titled, "How much running is too much? Identifying high-risk running sessions in a 5200-person cohort study." This study explored the relationship between sudden increases in running distance and the risk of overuse injuries among adult runners, utilizing data collected from Garmin devices over an eighteen-month period. The researchers found a significant dose-response relationship between the distance covered in a single running session and injury risk, specifically noting that an increase of more than 10% compared to the longest run in the prior 30 days significantly raised the risk of overuse injury. Importantly, the study challenges traditional weekly load metrics, such as the acute:chronic workload ratio (ACWR), concluding that they were not associated with increased injury rates and advocating for a new "single-session paradigm" for injury prevention. The text includes detailed methodology, results with hazard rate ratios, and a discussion of the study's implications for coaches and healthcare professionals. READ MORE: https://www.fitasaphysio.com/blog/single-session-distance-spikes-predict-running-injury-risk

28 min
OCT 23

Ruptured Achilles Tendon: A Guide to Your Treatment Options

PHYSIO MOSMAN: https://www.fitasaphysio.com/ These sources consist of a multicenter, randomized, controlled trial and two systematic reviews/meta-analyses, all focusing on the optimal treatment for acute Achilles’ tendon rupture (ATR). The randomized trial found that surgery (open repair or minimally invasive surgery) did not yield better patient-reported outcomes than nonoperative treatment at 12 months, although surgery significantly reduced the risk of rerupture. Both systematic reviews examined the continuing controversy over whether surgical or conservative management is superior, generally finding that conservative treatment with accelerated rehabilitation can achieve similar functional outcomes to surgery. However, the meta-analysis noted that while surgery reduced rerupture rates, it was associated with a higher overall complication rate compared to conservative care. Ultimately, the sources suggest that the decision between surgical and nonoperative management requires considering the patient’s status, functional expectations, and the trade-off between a lower rerupture risk (with surgery) and a lower complication risk (with conservative treatment). READ MORE: https://www.fitasaphysio.com/blog/ruptured-achilles-tendon-a-guide-to-your-treatment-options

13 min
OCT 15

Best Glute Exercise

PHYSIO MOSMAN: https://www.fitasaphysio.com Gluteus Maximus Activation During Strength Exercises: A Review These sources primarily examine the effects of hip-extension exercises, such as the hip thrust (HT) and glute bridge (GB), on both muscle growth (hypertrophy) and athletic performance, specifically sprint capability. One study from the European Journal of Sport Science investigates the acute effects of HT and GB, with varying loads, on sprint performance and horizontal force–velocity profiles in adolescent soccer players, suggesting both exercises can enhance post-activation performance, with GB potentially rivaling HT. Another source, an article from the International Journal of Strength and Conditioning, demonstrates that adding the barbell hip thrust to a resistance training regimen significantly increases gluteus maximus muscle thickness in untrained young women compared to other lower-body exercises alone. Finally, a systematic review focuses on the use of electromyography (EMG) to measure gluteus maximus activation across various loaded dynamic exercises, finding that exercises like the step-up, deadlifts, and hip thrusts can achieve very high levels of activation. Collectively, the texts explore the biomechanical rationale and measured outcomes related to the efficacy of these exercises for developing the gluteal muscles and improving athletic power. READ MORE: https://www.fitasaphysio.com/blog/rethink-your-glute-training-4-surprising-truths-from-new-research

14 min

Sports and Exercise Physiotherapy related conversations from Sydney, Australia.

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Fergus Tilt, Sports Physiotherapist
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