Ankle Recovery with Ankle-GO: A Proven Path to Return to Sport

ankle injury ankle pain ankle sprain ankle roll

Lateral ankle sprains (LAS) are common in sports, often leading to lingering long-term issues, such as chronic ankle instability. The Re-injury rates can be as high as 70% in high-risk athletes and sports.

The Ankle-GO testing combines patient-reported measures and functional tests to guide athletes back to the field with confidence.

Key Takeaways :

  1. Lateral ankle sprains are extremely common in sports, with staggering rates of re-injury and nearly 40% going on to develop chronic instability.
  2. Ankle-GO steps is a comprehensive tool, predicting return-to-sport (RTS) outcomes and aiding in decision-making for athletes recovering from Lateral ankle sprain, focusing on pain severity, impairments, and functional performance.

Study Insights:

  • Testing and Measures: Ankle-GO includes four functional tests and three patient-reported outcome measures
  • Functional tests: include single leg stance variations, modified star excursion balance test (Y balance ), single leg hop test, figure 8 test.
  • Patient reported outcome measures: Foot and ankle ability measure (FAAS), sport, ankle ligament reconstruction return to sport index (ALR-RSI)

Clinical Implications: Ankle-GO provides a roadmap for return to sport for athletes battling lateral ankle sprains. Its simplicity, reliability, and prognostic power make it a valuable addition to sports rehabilitation, especially for more severe sprains.

Unlocking the Power of Trust, Motivation, and Confidence in Treating Chronic Low Back Pain

Low back pain, back pain, low back pain exercises

Chronic low back pain (LBP) is challenging in the realm of physiotherapy. Despite numerous exercise interventions, finding the perfect fit remains elusive. But what if the key lies beyond the exercises themselves?

Key Takeaways:

  1. Trust, Motivation, and Confidence: A realist review delved deep into how therapeutic exercise prescriptions influence adherence, engagement, and clinical outcomes in chronic LBP. Surprisingly, it found that trust, motivation, and confidence play pivotal roles in driving positive changes.

While exercise is often the go-to for managing chronic LBP, researchers sought to understand the subtle yet crucial factors at play behind the scenes. Their realist review aimed to uncover how trust, motivation, and confidence impact treatment outcomes.


  • Building Blocks of Success: Trust, motivation, and confidence emerged as unsung heroes in the battle against chronic LBP, influencing everything from exercise adherence to overall clinical outcomes.
  • A Novel Approach: The study tapped into patients’ experiences, input from exercise prescribers, and insights from behavior change experts to develop a comprehensive understanding of these critical factors.

Clinical Implications: This study marks a paradigm shift in chronic LBP treatment, shifting the focus from just exercises to the broader context of trust, motivation, and confidence. By recognizing and nurturing these psychological factors, physiotherapists can enhance patient outcomes and pave the way for more effective management of chronic LBP.

Understanding the multifaceted nature of chronic LBP and acknowledging the influence of psychosocial factors like trust, motivation, and confidence opens up new avenues for clinicians. By embracing this holistic approach, physiotherapists can better tailor treatments to meet the diverse needs of individuals battling chronic LBP.

At The Physio Crew we pride ourselves on creating trust, motivation and confidence in our patients to deliver an exercise program and treatment that will benefit you in the long run. To book an appointment call our friendly staff today.

Insight into Football Injury Patterns: A look into community athletes

Soccer injuries, soccer training, knee injuries, hip injuries, football

Sport, especially Football is a global passion, and it extends far beyond the professional stage, engaging participants of all ages and genders. However, the research can often neglect amateur and female players. Addressing this gap, a recent study examined 462 male and female amateur footballers, uncovering crucial insights.

Key Findings were:

  1. Injury Prevalence: Nearly 78% of males and 79.2% of females reported previous or existing injuries. We often play with little niggles and pains.
  2. Weekly Injury Rates: Nearly 1 in 5 Males recorded and 1 in 4 females reported weekly injury prevalence. That is extremely high!
  3. Gradual Onset Injuries: Over half of male and female injuries resulted from gradual onset issues. It comes on subtly and the nit leads to injuries. Why we recommend listening to your body and report any early signs to your physiotherapists.
  4. Age as a Factor: Injury incidence increased by 7% for each year of age in males and 3% in females.
  5. Common Injuries: Hip/groin injuries topped males’ list, while knee injuries dominated females’.

Clinical Implications: 1 in 5 males and 1 in 4 females reported weekly injuries, emphasising the need for reducing individual injury risk, especially for those aged 25 and above or with pre-existing injuries.

This study underscores the importance of tailored injury prevention programs for diverse football demographics, ensuring a safer and more enjoyable experience for all players.

To reduce your risk of injury, call our clinic on 91168691 to book in with one of our experts for an individual program.


The Achillis Heel: Risk Factors in Runners with Achillis Tendon Pain

In a groundbreaking study the risk factors associated with Achilles tendon (AT) pain in runners were dissected, shedding light on key insights for preventing running injuries.

Over a 1-year period, 103 participants were examined, revealing that a more flexed knee (knee bend) at initial contact and midstance significantly predicted the development of Achillis Tendon pain. Surprisingly, a mere 1-degree increase in knee flexion correlated with a 15% higher risk of Achillis tendon injury in runners.

Biomechanical data showcased runners with Achillis Tendon pain displayed greater ankle dorsiflexion and knee flexion during the stance phase. Notably, knee flexion emerged as the primary risk factor for Achillis Tendon pain development in runners. The study also highlighted the impact of an increased external moment arm at the knee, highlighting its contribution to injury.

Strengthening the gluteus maximus and promoting a forward trunk lean could mitigate risks by decreasing the external moment arm and strain on the Achillis Tendon.

This study provides a valuable strategy for clinicians and runners alike, offering targeted insights into preventing and managing Achilles tendon injuries in runners. If you are a runner or an athlete suffering Achillis tendon pain, book with one of our clinicians today who can support you in creating a plan to recovery and back to sport pain free.


Winning with Warm-Ups: How FIFA 11+ Boosts Soccer Teams Win/Loss Performance

The FIFA 11+ is a power-packed warm-up program designed to slash injury risks in soccer players. But could it also be the secret ingredient for winning games? Let’s dive into a study that uncovered intriguing connections between using 11+ and scoring more victories in men’s college soccer.

Key Takeaways:

  1. Performance Matters: Teams following the 11+ regimen scored more wins and suffered fewer losses, showcasing the direct link between program use and improved game records.
  2. Compliance is Key: Teams that adhered to the 11+ at least twice a week reaped even more substantial benefits in their win/loss ratios.
  3. Performance Over Prevention: While injury prevention is a given, showing that 11+ enhances performance might be a game-changer for coaches and athletes. It highlights the relationship between keeping players healthy and uninjured and winning performance.

The FIFA 11+ warm up program is known to reduce injuries in soccer players. Despite its effectiveness, many teams don’t fully embrace or stick to it. Highlighting the performance benefits over injury prevention might be the game plan.

What It Means for Physio’s, Coaches and Athletes: Adopting an injury prevention program like the FIFA 11+ could now offer a two-for-one deal—less injuries and more wins. Coaches and athletes might find better performance a compelling reason to commit to such programs.

Pre-season is upon us for next year and we advise our sponsored teams to adopt the program to reduce injuries and improve performance. To get our clinicians to assess and implement the program, please contact our friendly staff today.


Understanding Neck Pain in Tension-Type Headaches

For many of us, dealing with headaches is like a recurring storyline. Did you know that neck pain might be a key player in tension-type headaches (TTH)? Let’s discuss by diving into the latest insights in tension type headaches.

Key Takeaways:

  1. The Neck-Headache Connection: Neck pain in tension-type headaches can stem from various causes, including referred pain from the head or musculoskeletal issues in the neck. Understanding these nuances is crucial since up to 90% of TTH patients also report neck pain.
  2. Evidence of Neck Impairments: Research highlights some common impairments in individuals with TTH, like forward head posture, reduced neck movement, and altered muscle control. However, these findings don’t always pinpoint the neck as the headache culprit. They might be consequences rather than causes.
  3. Upper Cervical Structures and Sensitisation: Areas like the upper cervical spine joints and trigger points in muscles can contribute to TTH, possibly due to sensitisation of the trigeminocervical nucleus. However, it’s a complex puzzle—reproducing headaches through palpation doesn’t always happen.
  4. Holistic Management Approach: Managing TTH requires a multidisciplinary approach. Physiotherapy, with a mix of strategies like manual therapy and specific exercises and approaches involving the central nervous system, proves effective. While soft tissue therapy may offer short-term relief, solely targeting upper cervical joints isn’t recommended.
  5. Decision Tree for Cervical Involvement: The authors propose a decision tree for clinicians. If trigger points reproduce TTH, start with soft tissue treatment, followed by addressing upper cervical joint dysfunction. Posture and motor control issues can be tackled along with general aerobic exercise.

Implementing in Practice:

  1. Tailored Treatment Plans: Our Physiotherapists can tailor treatment plans based on individual patient findings. Identifying trigger points and choosing interventions accordingly, such as soft tissue treatment or manual therapy for upper cervical joints, ensures a targeted approach.
  2. Holistic Exercise Prescriptions: Exercise isn’t one-size-fits-all. Combining tissue-based exercises with central nervous system-focused activities provides a holistic approach. Patient preferences play a role in adherence, making exercise programs more effective.

Understanding the intricacies of neck pain in tension-type headaches empowers both physiotherapists and patients to achieve relief more effectively. Our Clinicians can create personalised strategies for lasting well-being.

Call our friendly staff to book an appointment today 9116 8691.


Battle of the Exercises: Quadriceps vs. Hip for Patellofemoral (anterior knee) Pain

Knee pain, specifically in the front region, known as patellofemoral pain, can have a significant effect on quality of life. The good news is that exercise therapy has proven to be a game-changer for this condition. But, which exercise regime works best, focusing on the hip or the quadriceps? Let’s dive into the findings of a recent study to unravel the mystery.

Key Takeaways:

  1. Equal Footing for Hip and Quadriceps: The study set out to compare the effectiveness of quadriceps exercises (QE) against hip exercises (HE) for patellofemoral pain. Surprise, surprise—both showed similar improvements in reducing knee pain and enhancing patient function in the short term.
  2. Sustained Benefits at 26 Weeks: The good news doesn’t stop at the short term. The pain relief and functional improvements from both exercise protocols remained at the 26-week mark since the initiation of the exercise routines. It’s a lasting gift from your exercise efforts.
  3. Exercise Adherence Matters: Participants completed around 28 out of 36 exercise sessions, showing that sticking to the program is key. Whether it’s seated knee extensions or standing hip abductions, consistency pays off.


  1. Tailoring Exercise Plans: Physiotherapists now have more flexibility in crafting exercise plans for patellofemoral pain patients. Recognizing the unique needs of each individual, they can choose between hip-focused or quadriceps-oriented exercises based on patient-specific risk factors.
  2. Combining Therapies for Maximum Impact: This study suggests that exercise therapy, whether targeting the hip or quadriceps, can be complemented with other interventions like orthotics, taping, or bracing. It’s about creating a holistic approach for the best results.
  3. Age Consideration: While the study focused on individuals in their early 20s to early 30s, clinicians need to be mindful of the age range. The prevalence of patellofemoral pain can vary in different age groups, so adapting exercise plans accordingly is crucial.

This study gives us a valuable tool in the form of options. It’s not about choosing between hip and quadriceps exercises; it’s about having an arsenal of effective strategies to tackle patellofemoral pain and help individuals of all ages get back on their feet with less knee trouble.

If you are suffering from anterior knee pain, book an appointment with one of your clinicians to access and create a personalised program for you.


Mystery of Chronic Ankle Instability: Stiff ankles or too much movement? What Your Ankles Might Be Telling You.

ankle injury ankle pain ankle sprain ankle roll

Ever felt pain, instability, or recurrent injuries in your ankles? That might be chronic ankle instability (CAI), a condition influenced by various factors like mechanics, sensory-motor issues, and even psychological aspects. Previous research hinted at faulty movement patterns in chronic ankle instability, and now a recent study dives deeper into how limited ankle motion might be contributing to the problem.

Key Takeaways:

  1. Focus: Researchers looked at the biomechanics of active individuals with chronic ankle instability, particularly how they landed on a single leg during certain tasks. The key question was whether their static ankle flexibility (dorsiflexion range of motion) played a role in how they performed these movements.
  2. Participant Groups: The participants were divided into 3 groups: hypomobile (limited flexibility – stiff ankles), normal, and hypermobile (excessive flexibility – too much movement).
  3. Biomechanical Differences: The results showed significant differences in how participants landed based on their ankle flexibility. Those with limited flexibility (hypomobile) had less dorsiflexion and more hip flexion during landing, while those with excessive flexibility (hypermobile) tended to adopt an ankle inversion strategy.
  4. Muscle Activity Findings: Muscle activity patterns also varied. The hypomobile group used more muscles around the ankle but less thigh muscle, while the hypermobile group leaned toward a knee-dominant landing strategy.

Implementing in Practice:

  1. Tailored Interventions: chronic ankle instability has multiple factors at play, and this study emphasises the need for tailored interventions. We need identify specific impairments and customise the approach accordingly to individual patient findings.
  2. Restoring Ankle Motion: Around 25% of chronic ankle instability patients in the study had reduced ankle motion. Physiotherapy interventions have been proven effective in restoring sagittal plane motion at the ankle, even in long-standing cases.
  3. Balance and Proprioception Training: About 20% of CAI patients had greater ankle flexibility, leading to a susceptibility to ankle inversion. Incorporating balance and proprioceptive training becomes crucial for this group to enhance stability and prevent recurrent injuries.

In conclusion, understanding chronic ankle instability involves considering a variety of factors. Physiotherapists play a key role in evaluating ankle flexibility, addressing impairments, and tailoring interventions to optimize movement patterns and reduce the risk of further injuries.

Our clinicians tailor a program based on your needs so you can confidently return back to sport or activity. If you are suffering from stiff ankles or excessive movements causing recurrent sprains book in with our physiotherapists to get your program.


Cracking the Mystery of Creaky knees (Crepitus): What You Need to Know

knee osteoarthritis, knee pain. kneecap pain

You might have heard those odd noises your knees make when you move them—grating, cracking, or popping sounds. This is what we call crepitus. For many people, crepitus is linked to the idea that their joints are wearing out, and they fear it could lead to more damage. This fear often makes them reduce their activity levels and change how they move to avoid the sound. When they seek advice about crepitus, they expect their healthcare professionals to have solid evidence-based knowledge on how to deal with it.

Key Takeaways from the Study:

A recent study by Drum et al. dove into the world of crepitus in people with knee issues. They wanted to understand what these folks believed about crepitus, how these beliefs influenced their exercise and physical activity, and how healthcare professionals played a role in shaping these beliefs.

  1. Understanding Crepitus: The study involved individuals who experienced crepitus in their knees. What they found was that some had crepitus without any pain, while others had both crepitus and pain. However, only some of them thought the sound had a connection to the timing or severity of pain or stiffness. This connection was more common in people with knee osteoarthritis.
  2. Worry About Crepitus: When they first heard the sound, some were worried, while others weren’t. But as time passed, people generally became less worried. Their main concern was pain and function, not the crepitus sound.
  3. Exercise is Good: All participants believed that exercise was beneficial for their knees as long as it was the right type. Most remained physically active, but many adjusted their movements to avoid crepitus and related pain.
  4. Lack of Contact with Professionals: Interestingly, many people were curious about what crepitus meant but never talked to a healthcare professional about it. Of those who did, some were reassured that it wasn’t a big issue. Many participants expressed the desire to learn more about what exercises they should do and what crepitus means.

Implementing in Practice:

  1. Debunking Crepitus Myths: As healthcare professionals, we should educate our clients about what it means and reassure them about the benefits of exercise and physical activity.
  2. Personalized Approach: It’s vital to help clients find the types of exercise and physical activity that work best for them personally. Every individual’s needs and preferences are unique.

In conclusion, while creaky knees might sound unsettling, it doesn’t typically raise a major red flag for those who experience it. However, it’s important for healthcare professionals to provide clarity, reassurance, and guidance to ensure that clients stay active, maintain their overall health, and manage any related discomfort effectively.

If you are suffering from creaky or popping knees, book in with one of our clinician to get an individual exercise program.


Choosing the Right Exercises for Chronic Low Back Pain

back pain exercises

You’ve probably heard about the trouble that chronic low back pain causes – both in terms of cost and its impact on people’s lives. One way to tackle back pain is through exercise. It’s been shown to work better than doing almost nothing, but the big question is: what kind of exercise works best? The quest to find the most effective exercise approach continues. In this study, researchers investigated the effectiveness of specific self-stretching exercises compared to motor-control exercises for chronic low back pain.

Key Takeaways from the Study:

  1. What the Study Looked At: In this study, scientists wanted to figure out which exercise approach is better for dealing with that annoying long-term lower back pain. They compared two types of exercises: self-stretching exercises (involved stretching postures from the Global Active Stretching program) and motor control exercises (MCE) Both were guided by a physiotherapist.
  2. How They Did It: They got a group of people with long-lasting lower back pain and split them into two. One group did stretching exercises and the other group did motor control exercises (such as bridges, bird dog etc. ) Both groups did their exercises for eight weeks with a physiotherapist.
  3. The Results: Good news! Both groups felt better in terms of pain, disability, and fear of making things worse. What’s interesting is that there wasn’t a big difference between the two groups. This means that both stretching exercises and motor control exercises can help with long-lasting lower back pain.

Implementing in Practice:

  1. Exercise Can Help: If you’ve got that nagging lower back pain that won’t go away, exercise is a great way to manage it. This study reminds us that there’s no single magic exercise that works for everyone.
  2. You’re in Charge: The best exercise is the one you’ll actually do and enjoy. Talk to your physiotherapist and see what kind of exercise you might like. If you enjoy it, you’re more likely to stick with it, and that’s a big part of feeling better.
  3. Your Preferences Matter: When your physiotherapist designs your exercise plan, tell them what you like and what makes you feel good. It’s all about making the exercises work for you and keeping you on track to feeling better.

When it comes to beating that long-lasting lower back pain, there’s no one-size-fits-all answer. Whether you choose self-stretching exercises or guided exercises, what matters most is finding the one that suits you and helps you on your journey to a pain-free back.

If you are seeking an individual exercise plan for your back pain that you enjoy, call our friendly staff and book in with our physiotherapists.