The pes anserine, also called ‘goose foot’, is the insertion of the sartorius, gracilis and semitendinosus muscles. These muscles are internal rotators that primarily flex the knee. The three tendons are conjoined on the medial side of the proximal tibia.
The pes anserine bursa is a fluid filled space that acts like a cushion to reduce friction between the bones, tendons and muscles. Bursitis is an inflammatory condition that usually occurs over time due to repetitive maladaptive loading or excessive pressure. In this case it would be repeated flexion and adduction, or can occur following a direct trauma or hit to the pes anserine region. The bursa becomes inflamed, tender and painful.
However - importantly it is not due to just repetitive loading, it is due to repetitive loading with poor form, muscle imbalance, training errors (technique, programming or volume), unaccustomed loading and poor movement patterns.
This can cause pain on the inside of the knee, usually exacerbated with running and stairs. The pes anserine region can become swollen and tender to touch. Symptoms can also include decreased muscle strength, range of motion, change in walking pattern and reduced function.
Physiotherapy treatment includes:
If you are suffering with knee pain or have been advised by medical practitioner that you have Per Anserine Bursitis then book in with one of our physiotherapists for a comprehensive assessment and treatment to manage your condition today.
Phone 9791 8961 or click the "book online" button on the home page.
Short answer… no!
When performed correctly the foundation movement of a deadlift- the hip hinge, is crucial in the prevention, rehabilitation and in avoiding reoccurrence of lower back injuries.
Injuries deadlifting in the gym, or in real life events mimicking this movement like lifting a child or moving furniture for example, occur due to performing the one traumatic lift or a series of micro loading.
Let’s break down the hip hinge movement:
Primary muscles involved:
Coordinated contraction of these muscles allows for a safe and strong hip hinge. Being able to perform this lifting pattern is important not only in the gym but in every day life. Think about the amount of times in a day you pick something up from down in front of you… it happens more than you might think, and often without consciously thinking about it.
Therefore, learning how to perform this movement confidently and consistently is crucial - for injury rehab, injury prevention and athletic performance.
Learning to deadlift (or hip hinge) is a key element in the rehab of chronic low back pain and tightness. Learning to move effectively, and utilising all muscle groups rather than just loading through the lower back.
Does feeling your back in a deadlift mean you have a weak back?
Not necessarily. In some cases low back pain is due to the muscles in your back being used as the primary movers. When we train the movement pattern correctly, increase glute and core contribution and perfect the hip hinge movement, it can significantly reduce pain felt during and after lifting.
Book in for an assessment to make sure there isn’t any underlying red flags, then your physio can make sure you moving right!
How does it work?
Unfortunately, injuries can lead to time of the sidelines and force you to reduce or modify your activity. This can lead to confusion regarding how your nutritional intake should change, or if it even needs to… to promote recovery? To match reduced activity? To keep muscle?
You may experience less physical hunger due to reduced activity, whether that be time off training or bed rest following a surgery, you may not feel up to eating. Sometimes, the trigger to eating less may be driven by a fear or weight gain or a perception that your body needs less fuel.
The aim of injury recovery is to achieve the most optimal healing in the fastest time possible. Rehabilitation nutrition can be extremely influential on the healing process for both general population and athletes.
Your basal metabolic rate, is the baseline amount of calories/energy your body requires keep functioning at rest (essentially lying in bed, breathing, cell function, brain activity). Did you know that this increases when your body is trying to recover?! It can increase by as much as:
Therefore the overall change in metabolic demand may be less than first thought… And reducing food intake to compensate for reduced activity, may actually delay healing - timing and quality.
Energy balance and adequate calorie and macronutrient intake is important to:
Key Points:
Whiplash associated disorders (WAD) describes injuries to the tendons, muscles and soft tissues in the neck. It is caused by a sudden acceleration-deceleration movement. Where the head is suddenly and vigorously jolted forwards and backwards, or even sideways. Commonly, this is seen in motor vehicle accidents, but can also occur in sports accidents, trauma, falls or even concert head banging.
Initially, following a whiplash injury, the neck strain/tension relates to acute pain from soft tissue injury to muscles, tendons and ligaments which can bring about:
Other symptoms:
Depending on how the injury occurred and your initial presentation you may be encouraged to get a scan. Following this, starting physiotherapy early is for identifying any red flags, reducing symptoms and getting you on the road to recovery. Sometimes symptoms do not appear for hours or even days after, so seeking help early regardless is a good idea.
The recovery pathway for whiplash can be quite variable and unpredictable. In most cases, symptoms are primarily acute, with a good response initially and full recovery within a few days to a few weeks. However, sometimes symptoms can become chronic, with long term pain and disability. Luckily - early physiotherapy intervention has been shown to reduce long term symptoms, as studies have showed that one month follow up of function and symptoms is a predictor of long term outcomes.
Physio treatment focuses on the following:
If you or someone you know is suspected of having a whiplash injury, early invention is key. Contact us for a comprehensive assessment and treatment by calling 9791 8961 or book online buy clicking on our "Book online" button on the home page.
