Freedom Sports Medicine

What are the top 3 causes of outer hip pain?

Understanding the root causes of outer hip pain is crucial for effective treatment and prevention. If left unaddressed, hip pain can significantly impact your daily activities and quality of life. Let’s explore the top three causes and how to manage them for optimal hip health.

So here is what I want to share with you today:

1. Weakness in Leg, Core, and Hip Muscles

Insufficient strength in the muscles surrounding the hip joint can contribute to outer hip pain. These includes the legs, core, and hip muscles. Weak muscles may fail to provide adequate support and stability. This leads to increased stress on the hip joint during movement. Incorporating targeted strengthening exercises, such as squats, lunges, bridges, and clamshells, can certainly help. This builds muscle strength and endurance, reducing the risk of hip pain and injury.

2. Gluteal Muscles Switched Off During Prolonged Sitting

The gluteal muscles, play a crucial role in hip stability and function. However, prolonged sitting can cause these muscles to become inactive and weaken over time. When the gluteal muscles are switched off, other muscles, such as the hip flexors and lower back muscles, may compensate. This leads to imbalances and increased stress on the outer hips. To counteract this, incorporate exercises that target the gluteal muscles. Exercises such as hip abduction exercises, glute bridges, and lateral band walks can work wonders.

3. Sedentary Behaviour Over Time

Prolonged periods of inactivity and excessive sitting, can contribute to outer hip pain. Sedentary lifestyles can lead to muscle weakness, decreased flexibility, and impaired circulation. All of which may predispose individuals to hip pain and dysfunction. To combat the negative effects of sedentary behaviour, prioritise incorporating regular physical activity into your daily routine. Aim for a mix of cardiovascular exercise, strength training, and flexibility exercises to promote overall hip health and prevent pain and discomfort.

Want to get your hip pain sorted for good? Click the link below to book.

https://www.freedomsm.com.au/booking/

The Ocean 🌊 - simply the best to connect and plug back in with 🙏🏻❤️. What did you get up to this weekend with your loved ones?

Camping fun 🏕️ 👌🏻🙏🏻❤️

The benefits of getting in the ocean are simply incredible. Here Sophia is making the most of the time by the beach this weekend. Connect and be with nature again, when all around seems complex and challenging nature commonly has all the answers. We hope you are all having a brilliant weekend

‼️Hey you! Do you know your partners menstrual cycle? 🧐

Hope you've all had a fantastic weekend! Ross and I have doing some healthy eating! 😜

We've been doing some periods of fasting followed by ketogenic or hormone rich foods (dependent on where I am in my cycle❤️) - check out "fast like a girl".

Did you know that knowing where your partner is in her cycle can be a game changer for your relationship! 🙏❤️✨

Do you know your partners cycle is? 🤔😉🥰

A woman's menstrual cycle can potentially impact her emotions, physical well-being, and libido, which may in turn affect her relationships.

Understanding and empathy from partners can play a crucial role in navigating any challenges that may arise during different phases of the cycle. 🙏

Open communication and mutual support are key to maintaining healthy relationships despite these fluctuations.❤️
...Ross knows to agree with everything I say on day 19🙈😂😉.....he is a smart man!

Have a lovely weekend.

Sophia ✨

❤️

Why continuous massage for neck pain doesn't work!

Relying solely on continuous hands-on treatment for neck pain will not yield the results. It feels good in the moment, it is like a small dopamine hit, but the problem will just come back.

You will be reliant on your practitioner every month to get you moving again. This disempowers you and will leave you frustrated by your problem coming back. I don’t want that for you. I want you to experience lasting relief and regain your mobility quickly.

Hands-on treatment provides temporary relief, in the start of the process to settle your pain. Beyond this, once pain is settled, you must take the next step. These are the movement and strength connections not supporting your neck. It’s crucial to incorporate active rehabilitation exercises into your routine.

These exercises strengthen the muscles supporting your neck and shoulders. This promotes long-term stability and significantly reducing the risk of future pain episodes. If you do not do this step your problem will come back.

Continuous hands-on treatment often focuses on symptom management. It will never address the underlying causes of neck pain. You feel good for a week or two, or perhaps a month, then your problem comes back.

You see, the soreness you are getting is due to your body not having what it needs to resolve the issue. It does not have the required movement or strength to support the stresses in your life. This may be working from home, looking after the children, or juggling your to do list. Life is stressful and your body needs to be strong to support this. Missing this step leaves you frustrated, reliant on a practitioner to continually “fix” your neck and disempowered.

You must address factors such as poor posture, muscle and ergonomic issues. This will alleviate your discomfort and prevent its recurrence. By doing this, your pain will stop coming back, you will feel resilient and confident in your body. This flows on you getting back to doing what you love.

If you know someone who would benefit from this please share or tag them.

www.freedomsm.com.au/booking/

Screens - they are killing our mid-backs!

If you’ve ever experienced discomfort in your mid-back, then this is for you.

This is important because prolonged screen time, whether it’s from our computers, phones, or tablets, can wreak havoc on our mid-backs. Poor posture while using screens can lead to muscle tension, stiffness, and even pain. Ignoring this issue can exacerbate discomfort and impact your daily life. I don’t want that for you. I want you to experience comfort and freedom from mid-back pain.

So here is what I want to share with you today:

Mindful posture:

Pay attention to your posture while using screens. Sit up straight with your shoulders relaxed and your mid-back supported. Avoid slouching or leaning forward, as this puts undue strain on your mid-back muscles. Over time, this can lead to rounding of your shoulders and your mid back. This can place the head forward. This means that the neck and shoulder muscles work harder to support your head. If this continues neck pain, mid back pain and headaches are inevitable.

Frequent breaks:

Incorporate regular breaks into your screen time routine. Every 30 minutes, take a brief pause to stand up, stretch, and walk around. A hot tip is to use an alarm on your phone with a reverse timer. Simply set it to 30 minutes and when the alarm goes off, get out of the chair and take a 1 minute break. This helps to alleviate muscle tension. Further, it promotes better circulation, reducing the risk of mid-back discomfort.

Listen, I hope this was helpful.

P.S: Want to learn more about how we can help you address your mid-back discomfort and improve your posture?

Click on the link below to come see us:
https://www.freedomsm.com.au/booking/

Ross Kinsella

Monday Motivation

Sophia and Ross have loved getting into making some home made cocktails recently. This weekend it was an espresso martini 🥰✨.

What have you been up to this weekend?

Do you want to break free from Chronic Pain?

I was just enjoying a coffee break and was thinking about something that might resonate with you. If you’ve ever grappled with chronic pain, then this is for you.

This topic is important because chronic pain can truly feel like an endless battle. It can impact your daily life and leave you feeling frustrated and exhausted. If you don’t address the underlying issues, the cycle of pain can persist, hindering your quality of life.

And I don’t want that for you. I want you to experience relief from pain and regain control of your life, feeling strong and confident in your body.

So here’s what I want to share with you today to help you move forward with chronic pain:

Tip 1 – Pinpointing the Source:

Understanding the root cause of your pain is crucial for effective treatment. Our team of expert physiotherapists can help identify the underlying factors contributing to your discomfort and create a personalized treatment plan tailored to your needs.

Tip 2 – Stop relying on quick fixes:

While temporary solutions like pain medications may provide short-term relief, they often fail to address the underlying issues. Our goal is to provide long-term solutions that promote healing and lasting relief from back pain.

Tip 3 – Gradual lifestyle changes:

We believe in addressing the whole person, not just the symptoms. That’s why we emphasize the importance of incorporating regular exercise, maintaining a healthy weight. Additionally we need to gradually build your strength to support long-term relief from chronic pain.

I hope this was helpful.

P.S: Want to learn more about how we can help you address your chronic pain? Check out the link below to come our see our gun team.

https://www.freedomsm.com.au/booking/

Ross Kinsella

Sophia and Ross had a great few days of professional development in the Adelaide Hills on Thursday and Friday. We are super excited to bring this knowledge back to our team and to you to help you get amazing outcomes! Most importantly to get you back to doing what you love.

A great night was had out at Rochford to catch Matchbox 20 and Ross’ favourite band The Goo Goo Dolls last night ❤️🙏🏻 - we hope you have all had a brilliant weekend!

So much joy in this face….

Jesse unwrapping a pass the parcel at one of his favourite friends 5th birthday 🎂.

Kids bring so much joy and love into our lives 😍

Closing time!!

Every new beginning comes from some other beginning's end!

Lots of incredible changes to start the year. Over the Xmas period, we decided to put our house on the market…. The last 3 weeks has been cathartic, a blessing to the soul. It has rejuvenated energy deep inside us.

Final stages now before the photos on Tuesday and then launch.

Where to from here?

Wait and see…. Our time in Mt Evelyn is coming to a close. It is onto the next chapter for the Kinsella family.

I wanted to share with you the untalked real impact of lower back pain on your life…..

Warning – this is likely to be triggering!!!…..but this is important….. the impact of lower back pain is often overlooked. Leaving you feeling alone, helpless and misunderstood!

The real impact of prolonged lower back pain!

Unfortunately, we have recently seen a spike in the number of clients suffering with lower back pain.

The biggest thing that bothers us the most as therapists is seeing our clients suffer for so long before they seek help!

I wanted to share with you the untalked real impact of lower back pain on your life…..

Warning – this is likely to be triggering!!!…..but this is important….. the impact of lower back pain is often overlooked. Leaving you feeling alone, helpless and misunderstood!

The real impact is something I have seen too many times in my 20 plus years as a Sports Physiotherapist. This will resonate with many people.

The good news, there is hope, there is a different path.

The reality is the impact of prolonged lower back pain extends significantly beyond your physical health.

Your physical health will suffer, there is no doubt but the impact on yourself and your family is rarely talked about.

Impact 1: The impact on your mental health
The real impact of ongoing lower back pain!

Ongoing lower back pain takes its toll on your mindset, your mental health and your vitality.

When you lose trust in your body, you feel like you must succumb to the injury.
You feel fragile, you feel like you have aged dramatically in a short period of time!
This flows on to feelings of helplessness and lack of control.
One of the key humans needs is certainty and with prolonged lower back pain you lose certainty in your body.

This will flow on to impacting your mental resilience.

It is common for you to have feelings of anxiety, fear and having doubts about what you can do.

It can be a vicious cycle.

Let’s change this.

The reality is with a clear diagnosis, a clear plan, education and empowerment all of this can change.

Step by step you can take the right actions.

This leads to results, which then leads to a change in your thoughts and beliefs.

A positive cycle then ensues.

Impact 2: The impact on your physical health

When you have ongoing lower back pain the impact on you is dramatic.

You end up playing it small, and it’s not your fault!

What have you said no to because of your back pain?

The reality is, you lose trust in your body.

This flows on to you avoiding going for walks, going to the gym, getting out in the garden and playing with your child.
You want to kick the football with your son, or play netball with your daughter, but just don’t have the confidence to do so. Or, if you do you will “pay” for it the next day with a sore back.

You lose your strength, your back has less support and you lose control of what you can do. This leaves you frustrated, anxious and in a vicious cycle.
You are not alone and this is normal. At Freedom we see this all the time! We listen to your story, we will provide you with a clarity, hope and a solution.

In turn you take back control of the direction you’re going in.

Impact 3: The impact on your loved ones

The uncertainty that comes with lower back pain flows on to impact your family.

This comes with the conversations and topics you discuss with your partner.

“Oh, is your back sore again”.
“You need to get that looked at”.
“I thought you got that all sorted”?
Deep down your partner cares for you and wants the best for you.

The reality is persistent lower back pain will impact your partner and the quality of life you have with him/her.

When this cycle continues, the reality is, it impacts the choices and decision you can make as a couple and as a family.

With persistent lower back pain, you know certain activities will aggravate your pain. So you typically will avoid doing that activity.
This can be activities such as hiking, running, kicking a football or getting out in the garden.

These are activities that can benefit the connection you establish with your partner and your children.
You take these activities away it impacts your ability to be the parent you want to be, the partner you want to be. The result is stagnation and frustration.

The flow on effect from this, is your partner needs to pick up the slack leading to guilt and resentment.

They need to do more around the house, they need to spend more time taking children to their sport and weekend activities.

Eventually, it can flow on to having a financial impact in your family due to a reduced working capacity, further impacting the pressure placed onto your partner and family.

It is time for change, right?

Continued lower back pain will affect your choices, your family and loved ones and even your finances.

And I don’t want that for you.

I want you to feel in control, out of pain, making choices that are positive to you and your family.

I want you to be feeling confident and resilient to put this behind you.

Listen, I hope this was helpful

P.S: Have you had enough of the impact persistent lower back pain is having on you and your family?

Click here to book in a time to see us: https://www.freedomsm.com.au/booking/