Village Physiotherapy and Rehabilitation Shellharbour

Patellofemoral Knee pain

What is Patellofemoral Knee Pain? Patellofemoral (PFJ) knee pain is a common condition especially in the active population. It results in pain around the knee cap. It is often described as a strong ache/pulling sensation and can be difficult to localise. The condition is often aggravated by loaded activities with the knee bent. This includes stairs (particularly downstairs), running, squats and lunges. Sometimes, sitting with knees bent can be irritable too. There is usually no specific cause/injury/trauma. It is often sore during activity, but most noticeable when you have cooled down later that day or the day after....

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Proximal Hamstring Tendinopathy

What is Proximal Hamstring Tendinopathy? Proximal Hamstring Tendinopathy (PHT) is a common injury in runners. It mostly occurs in one leg (however it can occur in both!). Pain is often felt in the buttock just below the gluteal crease....

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Physiotherapy after ankle sprain?

Do I need physiotherapy after an ankle sprain??


After an ankle sprain you are at a much higher risk of another ankle sprain (if you don’t not have proper rehabilitation)...

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Heat or Ice?

A common question we receive in clinic is - Should I use heat or ice? Surprisingly most people are not aware of what we should be using in certain circumstances. There is alot of conflicting advice surrounding this question but we are going to make it simple for you....

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Foam rolling- a few easy tips.

It might feel like you have done enough for your body by getting out and exercising, but your body needs a little bit of help to recover well and to stay injury free. Research is now showing that foam rolling helps to increase circulation so the connective tissue and muscle are getting more oxygen and water than if you just stretched....

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Stretching for runners – Importance of a warm up and cool down.

There is a lot of controversy in stretching at the moment, with ever-changing opinions of health professionals and researchers. The benefits of stretching include building flexibility, relieving muscle tension, improving range of motion, advancing muscular coordination, reducing recovery time and aiding in injury prevention....

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