• Back Pain: Myths and Misconceptions

    With back pain being so common, we all get all sorts of advice and ideas from friends, family and Dr google - but how do you know what really helps? Here at PhysioSteps we wanted to help you make good, informed choices, so we have made an infographic to clear things up for you. With 80% of the [...]

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    Pelvic and Back Pain during Pregnancy

    Pelvic and low back pain during pregnancy occurs in a massive 20% of women! Because of this huge number we thought we would write a blog to tell you a bit more about what is called Pelvic Girdle Pain and how it can be helped: What is pregnancy-related Pelvic Girdle pain (PGP)? PGP is pain located [...]

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    Running Injury Management Guide

    Runners have very, very high rates of injury - particularly when leading up to an event, so we thought we would put together a blog post on both how to both prevent running injuries and also the best management for when they do happen. How common are injuries in runners? A huge 65% of [...]

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    Calf injuries are one of the most common muscle injuries that we see in clinic and, a bit like ankle sprains, are often brushed off as inconsequential but with the right rehab, you can get back to normal faster and hugely decrease your risk of injury. Luckily, Kayla from our Selwyn physio clinic [...]

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    Physio for Common Equestrian Injuries

    Whether you ride competitively, for work, for the love of it or all of the above, injuries do happen and we're here to help you literally get back on the horse and back to your best. One thing that we have learnt treating a range of horse riders in Mid Canterbury and Selwyn is that horse owners tend[...]

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    Preventing snow-sport injuries

    A huge 50% of all skiers and boarders have had a previous injury on the slopes which makes it all the more important to prevent them when possible. Unfortunately, there is no quick fix as there are a lot of factors that can lead to injury on the slopes. Most snow sports injuries are traumatic, [...]

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    Foam rolling is one of those things that is either loved or hated but for the time put into using one, there is a huge amount of benefits. First off, don't think foam rollers are just for elite athletes or those that love inflicting pain! You will benefit even if you just like to get out for the [...]

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    Injury Prevention in Youth Athletes

    We see a lot of children and teenagers who are driven, talented and very busy with their sports. This is fantastic but can sometimes lead to pain, burnout and injuries. Here are some great tips to help prevent injury, which means less training missed, more games played and better performance :)

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    Save a Life Capsules: Aspirin Keychains

    The Rotary Club have initiated a fundraising project for the sale of the Save a Life Capsules. Their mission is for every adult in New Zealand to carry a capsule to allow you to be prepared if you or someone around you is faced with a heart attack. The capsules are being sold in the Ashburton [...]

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    Fixing the iHunch

    Unfortunately, with all good things, there is the equal and opposite. The Yin to my yang. And with the improvements and availability in technology, we now have a new syndrome; the iHunch. It may not sound serious but it is becoming a huge problem amongst our youth particularly, causing [...]

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    How to find a Qualified Massage Therapist

    We like to write posts every now and then to help build health awareness - This post is all about the massage therapy profession and how to find a fully qualified massage therapist:   Unfortunately, the massage therapy profession is not government regulated in New Zealand. This means that[...]

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    How to predict knee and ankle injuries

    Knee and ankle injuries are very common in both contact (rugby)  and non-contact sport (football, hockey and netball) so we want to show coaches and players a quick test that helps pick out players that are at risk of knee and ankle sprains. There are actually a few different clinical prediction[...]

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    The importance of post-partum strengthening

    Looking after your body the right way before and after having a baby can be quite confusing. There are a raft of opinions and recommendations coming at you from all directions and it is important to know which options are evidence-based and backed up by solid research, so our director Caitlin, [...]

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    Did you know that when you exercise heavily your muscle fibres can become ‘damaged’ and can sustain micro tears? This is actually a normal response to exercise, especially when exercising to the point of exhaustion as this is how we build our muscles to become bigger and stronger. Basically, [...]

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    Most people have either had an over-use injury or know someone that has had one and likely know how frustrating they can be to rehab back to normal. Luckily, Shaun is here to explain how these injuries are prevented in the sports medicine and elite sport world. A few common examples of [...]

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    As an athlete or sportsperson, it can be very beneficial to implement pre-event and post-event sports massage into your training program and preparation. Ideally, you would already be including deep tissue massage as part of your training program as a preventative tool before leaving it too late[...]

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    Rotator cuff tears are very common due the physical nature of a lot of jobs and the large range of motion of the shoulder. The good thing is though is that if you have a rotator cuff tear, even a large one, effective physio rehab means surgery isn't needed. What is a rotator cuff? The rotator cuff[...]

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    The idea of using a massage ball is to reach specific spots in your muscles that are holding tension by trapping the massage ball in between another object and that spot – either the floor, the wall or any other hard surface. It is similar to foam rolling but just much more specific. Massage ball [...]

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    Tennis Elbow? So how does a builder or receptionist get it without playing tennis? Luckily Kayla is here to clear that up and explain what "Tennis Elbow" really is.   Lateral elbow tendinopathy (commonly known as Tennis Elbow) causes pain on the lateral or outer side of your elbow. The [...]

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    Pregnancy and the importance of the pelvic floor

    Pregnancy incontinence is something that is often mentioned or heard about when talking about pregnancy, however many people don't understand the real importance of the pelvic floor, and specifically why it is important to keep it strong during and after pregnancy. Many people are embarrassed [...]

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    Given that frozen shoulder affects 2-3% of the population at some time in their lives and a huge 20% of people with diabetes(2), so today we explain what it is and what can be done to help if this happens to you.   Adhesive Capsulitis or better known as Frozen Shoulder, is a common condition [...]

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    What you need to know about concussion!

    Concussion is a very prevalent injury in Rugby Union, however, it is also common in many other sports around the world. There has been a large emphasis recently in NZ on concussion education and better management at a sideline level. Many people see these rules as annoying and unfair, particularly [...]

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    Here at PhysioSteps, we are very excited to have a talented new Massage Therapist working with us, in Ashburton. So, with the brilliant Danyelle getting started this July, we asked her to give us a run-down on different types of  massage. Here, Danyelle explains what goes into a typical [...]

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    Shin splints are a very common overuse injury - especially in jumping sports or ones played on hard surfaces. Unfortunately, if not managed well you could end up in the dreaded moon boot so our physio, Kayla, has been kind enough to run you through the what, why and how...   What Shin[...]

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    This week, Kayla is talking feet - an area which is important not to ignore The foot is a complex area of your body, consisting of many joints (1/4 of the bones in your body!), muscles, ligaments and tendons. The foot has quite an important task and allows us to get from one place to the next![...]

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    Hamstring injuries are all too common in sports - particularly in football and hockey. So luckily Kayla (one of our brilliant physios) is here to give you a run down on hamstring strains so that you can keep running! Hamstring strains What: The hamstring is located on the back of your thigh. It[...]

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    For a long time the go-to initial treatment for acute injury has been RICE (That's Rest, Ice, Compression and Elevation), but that is all changing for the better and it is time to look after your injuries better with POLICE. Looking after your injury in the first 72 hours is so important and can[...]

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    Slipped discs as you would imagine from the name, don't actually exist! This is a popular term for a common injury that has lead to a lot of misperceptions about back pain and sciatica - so let's clear it up and explain what is really going on. Let's start with the basics: Quick anatomy Your [...]

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    Injury prevention - Best exercises for swimmers

    If you are a swimmer, then you will know that your shoulders are important! However, I find a lot of swimmers that come into the clinic suffer from an array of shoulder problems, and once getting down to the bones of it, I find that most of them are not doing appropriate dry land training to ensure [...]

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      Foot pain can be a very complex and uncomfortable problem, often arising for seemingly no cause at all. But luckily, at PhysioSteps, we are here to un-complicate things for you. Morton's Neuroma, or Metatarsalgia is one of the most common foot injuries. It consists of pain in the [...]

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    Stress fractures and stress reactions occur in a large amount of the athletic population and there are some very common training errors that cause them. Find out what a bone stress injury is, what causes them and some easy training tips to help prevent them. A stress fracture, as the name [...]

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    Getting actively involved with rehabbing your injury can have a huge impact on the how fast you recover and how well you heal following injury. Principal physio, Shaun explains the difference between active and passive rehab and why it makes a big difference to your outcome. Active rehab has[...]

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    Concussion is a brain injury and happens more often than is thought, and much more often than is reported in contact sport. Principal physio, Shaun, is going to explain what it is, what to look for and how to effectively manage a concussion. Firstly, lets clear up this point: Contrary to popular [...]

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    As we all know, NZ is rugby mad, and for good reason! But what can we do to look after ourselves on and off the field, that can help prevent injuries and lead to more playing time? Luckily, 50% of injuries result in no loss of game time. Having said that, that is a huge number that ARE missing [...]

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    New: Weekend Sports Strapping

    PhysioSteps is excited to announce that they will be opening on Saturday mornings, 8am-10am, as of Saturday 28th March! These times will be allocated to our sports strapping service only, and will be available for anyone who requires tapping for their weekend sports adventures. As Shaun can tell [...]

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        Having a strong and stable core makes a huge difference to the risk of neck, back, shoulder and knee pain. But not only that, it increases your performance at the gym, on the court or out on the field - who wouldn't want that? Our principal physio, Shaun is going to run us[...]

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    Physiotherapists and podiatrists have been prescribing orthotics for years, and for good reason. Here is a little write up about orthotics and how they can help you. The basic idea is that orthotics stabilize and help control your feet and lower limbs, allowing other components of your treatment[...]

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    Medial tibial stress syndrome (MTSS), more commonly known as 'shin splints', is a common injury in athletes, with an incidence rate of up to 35% in athletic populations. Everyone knows someone who has had shin splints, and when you do have them, we know it feels like they will never go away. But do [...]

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      Mechanotransduction is the basis behind why your physio keeps emphasizing that you need to do you exercises. And they are right, doing your exercises is so important - mechanotransduction is how the cells and structures in our body respond the exercises that we do to ensure that our [...]

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    Achilles Pain - What can I do about it?

    Achilles pain is a common injury and something that can be very debilitating and frustrating. Our principal physio, Caitlin, is here to tell you what it is, how it happens and most importantly what you can do to help it. Achilles pain generally comes to those people who are training hard for [...]

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    Ankle sprains are one of the most common sporting injuries, with ACC reporting they take up 10-15% of all sporting injuries! And 20-40% of these go on to develop residual or long term symptoms, with a high chance of recurrence.   This is an appalling figure, and one that could be so [...]

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    Shoulder pain is one of the most common things we treat for here at PhysioSteps. Commonly, there seems to be no obvious cause of injury, and even if there is, the pain has been left to build and build until it is so bad that suddenly it is time to do something about it. So why is it that [...]

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    Tennis elbow is very common, affecting 1-3% of the population but the name can be very misleading.(1) Today we are aiming to clear that up by telling you what it really is, how it happens and why physio is a must. Tennis elbow, which is also known as lateral epicondylitits or lateral [...]

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    Sprained Ankles - What you need to know

    Treating a sprained ankle the RIGHT way early on means a stronger ankle, faster recovery and less chance of re-injury. In this post we will help you understand what a sprained ankle involves, what you can do to help it straight away and why immediate physio treatment is so critical. Sprained [...]

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    Workplace Postures - Easy steps to reduce pain!

    Ever had back pain, neck pain or a really annoying headache after sitting at your desk? Many people experience some sort of back, neck or head pain as a result of working in a sitting position, day in and day out. That is why it is so important to have good posture at your desk! Simple changes [...]

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