Injured Yourself On Holiday? Here’s How Osteopathy Can Help.

Embarking on the holiday brings unforgettable experiences and joyous memories. However, amidst all the excitement and adventure, it’s not uncommon to encounter minor injuries such as muscle strains, back pain, or joint discomfort.

Osteopathy, a distinctive form of drug-free, non-invasive manual medicine, focuses on total body health by treating and strengthening the musculoskeletal framework. This approach can be especially beneficial in addressing and recovering from holiday-related injuries, ensuring that your post-vacation glow
isn’t dimmed by lingering pains.

Understanding Osteopathy and Its Approach to Common Holiday Injuries

Osteopathy operates on the principle that the well-being of an individual depends on their bones, muscles, ligaments, and connective tissue functioning smoothly together. During holidays, activities like prolonged walking, carrying heavy luggage, or engaging in new sports can lead to unexpected physical stress. Osteopathy helps by restoring your body’s balance and mobility through hands-on techniques, including stretching, massaging, and mobilising specific joints and soft tissues. 

The holistic approach taken by osteopathy not only addresses specific symptoms but also aids in the overall recovery by promoting better blood circulation, reducing swelling, and enhancing the body’s natural healing processes.

This makes it an excellent choice for those recovering from strains or sprains, joint aches, and other musculoskeletal discomforts commonly associated with travel. 

How Osteopathy Offers a Path to Recovery from Holiday Strains and Sprains

After indulging in the festivities and perhaps overexerting yourself during a holiday, osteopathy can serve as a cornerstone to your recovery strategy. Osteopaths use a range of gentle, non-invasive techniques to increase joint mobility, relieve muscle tension, and enhance the blood supply to tissues.

These methods help your body heal itself naturally. Whether it’s a knee injury from a hiking adventure or a stiff neck from a long flight, osteopathy not only focuses on relieving the pain but also on the underlying causes of the discomfort, which can prevent recurrence and promote long-term health. 

Tailoring Osteopathic Treatments to Individual Needs

One of the key benefits of osteopathy is its customized treatment plans that are tailored to meet the unique needs of each individual. This personalization is particularly advantageous when dealing with holiday-related injuries, as each person’s body reacts differently to physical stress and strain.

An osteopath will consider your specific symptoms, lifestyle factors, and even the types of activities you engaged in during your vacation, to create a focused and effective treatment plan.

This bespoke approach ensures that you receive care that is aligned with your body’s specific recovery requirements, helping you to regain your strength and mobility more efficiently. Best part is to discover not why this happened, but why this happened to you. This is the real key in preventing re-occurrence.  

Osteopathy: A Tool for Long-Term Health Beyond Immediate Recovery

Beyond just addressing immediate physical ailments, osteopathy also offers benefits that can enhance your long-term health. Regular osteopathic sessions can improve posture, increase joint stability, and enhance overall flexibility, which are vital for anyone who loves to travel.

These sessions not only help in the recovery from any current injuries but also prepare your body to handle future stresses, potentially reducing the risk of injury on your next adventure. The key is to identify the most common risks associated with your upcoming holiday & then mitigate them.  

For those who cherish their holiday experiences but dread the aftermath of minor injuries, osteopathy presents a compelling solution. It not only aids in a quick recovery but also enhances your body’s resilience and preparedness for future endeavours. So, as you plan your next cruise or holiday, consider incorporating osteopathy into your routine, ensuring that your travel plans remain as exhilarating as intended, with the added peace of mind that you’re looking after your physical well-being in the most holistic way possible.

This proactive approach to health allows you to fully immerse in the joys of travel, assured that you’re supported by a therapeutic practice that keeps your body aligned, balanced, and ready for whatever comes next on your journey. 


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Start the New Year Pain-Free: How to Relieve Back Pain

Start the New Year Pain-Free: How to Relieve Back Pain

It’s time for change. Far too many of us live with back pain akin to a biological prison sentence – and the suffering is needless. Osteopathy presents a range of treatments that can help manage your persistent back pain, regardless of root cause; whether that turns out to be genetic, stemming from previous trauma or a direct result of lifestyle.

As January ushers in a brand new year, the desire to make positive changes and embrace new beginnings typically radiates stronger than ever. So why not do something about it, before the year suffers from time’s onward march and you’ve spent more months of your life suffering with discomfort?

For anyone who has felt the pangs of back pain, even just for a short while, the agony can quickly become a relentless obstacle, preventing you from enjoying life to the fullest.

It’s time to take action and start the year on a high note, beginning your journey with us; destined to set you free from the shackles of back pain.

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Back pain has a way of infiltrating every aspect of your life in the most personal way. Whether it’s wanting to embark on a fitness journey, striving for a healthier and fitter you, or simply yearning to be more social and mobile, back pain can feel like an uninvited guest that just won’t leave.

It’s not just physical discomfort; it’s the emotional toll of feeling limited and unable to fully engage in the activities that bring you joy. But fear not! There are many options available to you through Focus Osteopathy.

I’m Simon Nawrocki, a physical therapist with expertise in osteopathy, and I’ve made it my mission to help people like you reclaim their lives from the clutches of persistent and debilitating back pain.

I’m sharing three valuable tips on how to relieve back pain, to get you on the right path, and so you can finally escape from its grip and embrace the opportunities that lie ahead.

#Tip 1: Prioritize Your Posture To Prevent Back Pain

One of the simplest, yet most effective ways to alleviate back pain is by focusing on your posture. Poor posture places unnecessary strain on your spine, leading to discomfort and pain.

Take a moment to think about how many hours you spend hunched over a computer or slouched on the couch. It’s time to make a change!

By maintaining good posture, you can reduce the stress on your spine and improve your overall back health. Start by sitting up straight, shoulders back, and chin up.

Use ergonomic chairs and desks to support your spine when working or studying. Be mindful of your posture when lifting objects, as bending from the hips and knees rather than the back can make a world of difference.

Imagine the freedom of not having to worry about constant back pain, knowing that you’ve taken steps to support your spine and live pain-free.

With better posture, you can finally dive into that fitness journey you’ve been dreaming of, and become more social and mobile without the fear of discomfort holding you back.

Tip 2: Stay Active and Incorporate Gentle Exercises

Inactivity can exacerbate back pain, making it crucial to stay active and incorporate gentle exercises into your daily routine. While it may sound counterintuitive, movement can actually alleviate pain and improve your back’s flexibility and strength.

Consider activities like swimming, yoga, or walking, as they can provide low-impact options to keep your body moving. These exercises help release endorphins, the body’s natural painkillers, which can enhance your overall sense of well-being.

By staying active, you’ll not only relieve back pain but also boost your energy levels and enhance your mood.

Picture yourself going for a scenic walk in the park or enjoying a peaceful yoga session without the constant worry of back pain.

With regular exercise, you’ll be on the path to a healthier and fitter you, ready to seize the opportunities that come your way in 2024.

Tip 3: Seek Expert Help and Discover the Root Cause

While tips for better posture and gentle exercise can help, it’s essential to address the root cause of your back pain. This is where expert help can make all the difference.

Booking a free assessment with a trusted physical therapist like myself is a crucial step toward understanding what’s causing your back pain and how to effectively treat it.

At Focus Osteopathy, we specialize in treating back pain day in and day out. Our experienced team is dedicated to providing personalized care that targets the source of your pain.

By identifying the underlying issues, we can create a tailored treatment plan to relieve your pain and prevent it from returning.

Imagine the relief of finally getting answers about your back pain and having a clear path to recovery. It’s a chance for a positive start to 2024, free from the limitations of pain.

Don’t let back pain dictate your year – take control and make the decision to invest in your well-being.

Start the Year Pain-Free – Book a Free Assessment Today!

The new year is all about new beginnings, and there’s no better time to make a change and start fresh. If you’re tired of being held back by back pain, take action now.

By reaching out to us, you’ll have the opportunity to speak to an expert who understands back pain inside and out. We’re here to listen to your concerns, assess your condition, and provide you with the guidance and support you need.

It’s a chance to finally get the answers you’ve been searching for and pave the way for a positive, pain-free start to the new year.

Don’t let back pain rob you of the joy and opportunities that 2024 has to offer. Take the first step towards a pain-free year by booking your free assessment now.

Your journey to a pain-free 2024 begins with a single step. Let us help you take that step, so you can embrace the new year with open arms and a pain-free back. Say goodbye to limitations, and hello to a brighter, happier you!

Don't suffer from back pain in silence. Talk to us.

5 Proven Tips For How to Fix Shoulder Pain

As the Australian summer fades and cooler weather ushers in, there is a tangible excitement for the holidays, a time for embracing loved ones and creating joyous memories.  

Yet, for many, this anticipation is shadowed by a gnawing concern – shoulder pain. Lying awake at night, plagued by thoughts of how aching shoulders might mar the holiday experience, is a stark contrast to the merriment we should be feeling.  

The worry about travelling, the sleepless nights, the fear of missing festive activities – these become the unwanted companions of those suffering from shoulder pain. 

Impact of Shoulder Pain on Holiday Festivities: 

The festive season, with its myriad of activities, can be particularly challenging for those with shoulder pain. Envision travelling to visit family – the long hours in planes or cars, the lifting and carrying luggage, each action a potential trigger for pain.  

Think about the flurry of activities at home: cooking and preparing for family gatherings, the constant motion of cleaning, decorating the house, putting up the Christmas tree, and hanging lights.  

These should be moments of joy and celebration, yet for someone with shoulder pain, they can become sources of dread and discomfort. Every reach, every lift, a reminder of the persistent pain. 

Five Proven Tips for How to Fix Shoulder Pain: 

Gentle Stretching – Regain the Joy of Decorating:  

  • Before diving into holiday preparations, start with gentle stretching exercises for your shoulders.  
  • Simple stretches can significantly alleviate shoulder pain, making it easier to reach up and adorn your home with festive cheer.  
  • Stretching helps in restoring mobility and reducing discomfort, allowing you to engage in decorating without the shadow of pain. 

Correct Lifting Techniques – Ease of Travel:  

  • Travelling should be about the excitement of unfamiliar places and faces, not the worry of aggravating shoulder pain. Employ correct lifting techniques when handling luggage. Use your legs, not your back and shoulders, to lift.  
  • Keep items close to your body to reduce strain. These methods ensure that your travel remains pain-free and enjoyable. 

Mindful Posture – Comfort in Socialising:  

  • Shoulder pain can turn socialising into an ordeal. Being mindful of your posture, whether standing or sitting, can provide significant relief. Avoid slouching; keep your shoulders relaxed and aligned.  
  • Proper posture allows you to be present and engaged in social events, free from the distraction of pain. 

Heat Therapy – Soothe Pain for Restful Sleep:  

  • A good night’s sleep is crucial, especially during the busy holiday season. Heat therapy can be a comforting remedy for shoulder pain.  
  • A warm compress or heat pad applied to the affected area can relax the muscles, ease pain, and promote better sleep, ensuring you wake up refreshed and ready for the day’s festivities. 

Regular Breaks and Movement – Joy in Cooking and Preparation: 

  • Preparing festive meals should be a delightful experience, not marred by shoulder pain.  
  • Take regular breaks during extended periods of cooking or cleaning. Introduce light movement or stretching to prevent your shoulders from stiffening. This approach allows you to enjoy the culinary preparations pain-free. 

This holiday season do not let shoulder pain dampen your spirit. Embrace the opportunity to address this pain and reclaim the joy of the holidays.  

Book a talk with our physio at Focus Osteopathy.  

As an expert in delivering natural relief from shoulder pain, I, Simon Nawrocki, am here to provide you with the solutions and support you need. 

Visit Focus Osteopathy or call us at 1300 582 559 to speak to a professional who deals with shoulder pain daily.  

Get the answers you need to what is causing your pain and ensure you are in top form to enjoy the holidays with your loved ones.  

Do not wait – make a difference just in time for the new year, and gift yourself or a loved one the relief they deserve 

Other Free Resources For Shoulder Pain and Neck Pain

Read Our Blog – 5 Things That Will Not Help Your Neck Pain

Read Our Blog – 3 Ways To Get Rid Of Neck Pain After Waking Up

Follow Us On Social Media – Facebook, Instagram, LinkedIn

Why Does My Knee Hurt When I Bend It? 3 Reasons Why

Knee Hurt When Bending

The Australian sun is out, the beaches are calling, and every fibre in your being just wants to lace up those runners and hit the track.

But then there’s that niggling pain; a reminder that something’s not quite right.

Every bend of the knee brings discomfort, every step a silent wince.

Does your knee hurt every time you bend it?

For many Australians, this isn’t just a physical pain – it’s an emotional burden, pulling you back from embracing life’s beautiful moments.

Knee pain when bending is more than an inconvenience; it’s a barrier to living life on your terms.

But why does it happen?

Let’s dive deep into the heart of the matter.

In this blog, we are going to share 3 reasons why your knees hurt when you bend them.

Understanding Knee Hurt

The knee is pivotal in many of our daily activities, from walking to running, climbing to jumping.

It’s essential to note that pain is the body’s alert system. It signifies that something might be amiss.

Whether it’s an injury, wear and tear, or an underlying condition, knee pain is your body’s way of drawing attention to an issue that needs addressing.

Why Does My Knee Hurt When I Bend It?

In the clinic, there are three recurring injuries that I keep seeing in the clinic.

Let’s delve into 3 possible causes your knee hurts when you bend it

Meniscus Tears:

You know that feeling when you’re dancing to your favourite tune and suddenly you make a misstep?


Well, our knees have their own delicate dance partner called the meniscus.

The meniscus is the cushioning insole in your shoes.

This C-shaped cartilage makes sure our knees move without any jarring impact.

But, just as a surprise twist in a dance can throw you off, a sudden twist or turn can give the meniscus a bit of a shock.

Let’s say you’re having a kickabout in the park or even just taking a casual stroll when you misstep.

This unexpected move can cause the meniscus to tear. And when it does, it’s not shy about it.

Your knee might swell up, feel stiff, or give you the unsettling feeling that it’s “locked” in place.

It’s like the meniscus is telling us, “Hey, I took a hit, and I need some attention here!”

A meniscus tear is one of the most common injuries that would cause your knee to hurt while bent.

So, just as we’d pause and reassess after a misstep, let’s give our meniscus the care it deserves when it calls out.

Patellar Tendinitis

Imagine a strong rope holding a ship to its mooring, keeping it steady and secure.

That’s the role of the patellar tendon in our knee.

But like any good anchor, it can feel the strain if pulled too much. Often nicknamed the “Jumper’s Knee”, this issue is a familiar story for those who play sports involving a lot of jumping.

But it’s not just the sports stars who need to watch out.

The symptoms? They’re hard to miss. There’s that pain around the kneecap, maybe a bit of swelling, or a nagging burning sensation. It’s like the patellar tendon saying, “Ease up, mate. I’m feeling the burn!”

Remember, it’s not about stopping the fun or the exercise. It’s about pacing ourselves and giving our knees the attention they need when they wave that little red flag.


Bursae are tiny cushiony pockets in our knees, that keep everything running smoothly and without friction.

sometimes these sacs get a bit irritated, leading to what’s known as bursitis.

Picture this: You’re spending a sunny Australian afternoon knee-deep in your garden or maybe working on a DIY project at home.

All that time on your knees? Well, it can get those bursae feeling a tad grumpy.

You might feel a sharp pain, see a bit of swelling, or even notice your knee turning a shade redder. It’s like they’re waving a little flag saying, “Hey, give us a break!”

If you believe you are suffering from any of these problems.

It’s time to seek advice.

Ready To Say Goodbye To Knee Hurt When Bending?

At Focus Osteopathy, we genuinely get how knee pain can take control over your daily life.

That’s why we’re always ready to lend a hand (or two)!

Are you navigating the maze of knee discomfort?

We’ve got your back.

Our mission? To walk alongside you, clearing up health worries and empowering you to greet each day with a spring in your step.

And here’s some good news! 

This October, we’re providing you with an exclusive offer; a FREE Knee Pain Assessment. 

During this session, you’ll have the opportunity to consult with one of our resident osteopaths.

They’ll help identify the root causes of your discomfort, offering personalized advice and unwavering support.

If this sounds like the answer to the pain that you’ve been searching for, arrange your FREE Knee Pain Assessment by filling in our simple web form or call our Mount Waverley or Murrumbeena clinic at 1300 003 007 and a member of the team will be happy to help!

Other Free Resources For Knee Hurt When Bending

Read Our Blog – Can Sciatica Cause Knee Pain?

Follow Us On Social Media – Facebook, Instagram, LinkedIn

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Can Sciatica Cause Knee Pain?

Knee Pain from sciatica

As the Australian sun beams down more frequently and the days grow warmer, many of us find joy in heading outdoors.

The sound of laughter from neighbourhood kids playing in the park, families hosting weekend barbecues, and individuals walking their beloved dogs become the norm.

But for some, these simple joys are overshadowed by persistent and debilitating knee pain, transforming daily activities into daunting challenges.

Knee pain can be particularly distressing as it can hinder our mobility, dampening the excitement of a sun-soaked day.

But what if this knee pain isn’t merely due to a twisted joint or an old injury?

What if it’s connected to a condition named sciatica?

Some people don’t realise sciatica and knee pain can be connected.

In this blog, you will explore the ways in which knee pain can cause sciatica and the reasons behind it.

Let’s get going.

Understanding Sciatica

Sciatica refers to pain caused by irritation or compression of the sciatic nerve.

Originating in the lower back, this nerve is the longest in the body, extending down to the back of the legs.

For many, sciatica pain is localized to the lower back or the back of the thigh.

But can it also cause knee pain? The answer might surprise you.

Three Ways Sciatica Can Cause Knee Pain

Referred Pain

What is it?

The body, at times, sends pain signals to areas distant from the actual source of the problem.

This phenomenon is known as ‘referred pain.’

Essentially, it’s the body’s misleading way of crying out for attention.

How does it relate to sciatica and knee pain?

Sciatica typically originates from issues in the lumbar region (lower back) or the hip where the sciatic nerve may become irritated or compressed.

However, because of the complex network of nerves in our body, the pain sensation from this irritation can be felt in a different location, like the knee.

So, while the knee itself might be perfectly healthy, it could still ache due to problems originating from the sciatic nerve.

Muscle Compensation

What is it? 

Muscle compensation is the body’s automatic response to pain or discomfort.

It’s a survival instinct, where the body shifts the burden from a pained or injured area to other muscles that are functioning well.

How Does It Relate To Sciatica and Knee Pain?

When the sciatic nerve is irritated, it can make certain movements painful or challenging. To cope, your body might unconsciously alter your gait or posture to avoid this pain. 

For example, if the sciatic pain is felt in the hip or thigh, you might start limping or using your knee differently to reduce the stress on the painful area. 

Over time, this compensatory action can overburden the knee, leading to pain and even potential long-term issues.

Nerve Pathway

What is it?

Our body is a maze of interconnected nerves, forming pathways that transmit signals between different body parts and the brain.

How does this relate to sciatica causing knee pain?

The sciatic nerve, being the longest nerve in our body, has multiple branches extending down the leg.

If there’s irritation or compression anywhere along its length, it can cause pain in any of the areas it supplies.

While most people associate sciatica with lower back, buttock, or thigh pain, the irritation can radiate further down, affecting the knee as well.

This makes understanding the entire pathway crucial for diagnosis and treatment.

Looking for Sciatica Or Knee Pain Advice?

Here at Focus Osteopathy, we understand that confronting chronic knee pain can be daunting, and that’s exactly why we’re here!

We aim to guide individuals like you through every step of their health journey, addressing concerns ranging from knee pain to general well-being, ensuring you can face each day with confidence.

This October, we’re providing you with an exclusive offer; a FREE Knee Pain Assessment

During this session, you’ll have the opportunity to consult with one of our resident osteopaths.

They’ll help identify the root causes of your discomfort, offering personalized advice and unwavering support.

If this sounds like the answer to the pain that you’ve been searching for, arrange your FREE Knee Pain Assessment by filling in our simple web form or call our Mount Waverley or Murrumbeena clinic at 1300 003 007 and a member of the team will be happy to help!

Other Free Resources For Sciatica And Knee Pain

Are you struggling with sciatica or knee pain?

Why not download our FREE back pain report that focuses on teaching you to end back pain without painkillers! If you enjoyed this blog, why not read some of our others?

Download Your Copy Of Our FREE  Back Pain Report Here!

Read Our Blog – The Best Advice For Avoiding Back Stiffness During Colder Months?

Follow Us On Social Media – Facebook, Instagram, LinkedIn

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5 Things That Will Not Help Your Neck Pain

Is neck pain becoming a constant burden in your life? Unfortunately, it is for many and it leaves you unable to enjoy your new favourite book or even continue work because of the pain.

Although there are so many tips and tricks out there that you can use to help your neck pain, some of them will not provide you with a permanent solution, or they may even make your condition worse!

In this blog post, we give you an idea of what won’t help your neck pain so that you can focus your efforts on solutions that have a greater chance of getting you permanently out of pain and back to enjoying your hobbies without neck pain hindering you.

#1 Ignoring it

It’s vital to stress the importance of taking neck pain seriously as ignoring it won’t help.

Even if the discomfort is a minor twinge every now and then, it could escalate into a much more serious issue.

Ignoring the pain won’t help your neck in any way.

Instead, it could actually worsen the situation. Over time, the pain could become more severe and lead to other symptoms such as headaches and numbness in the arms or fingers.

Therefore, if you are experiencing neck pain, don’t be afraid to seek help from medical professionals to determine the underlying cause and get proper treatment.

#2 Holding Your Neck In One Position

I’m here to share with you the importance of avoiding the common misconception that holding your neck in one position for an extended period of time will help alleviate pain.

In fact, doing so won’t help your neck pain at all.

This includes attempts to rest by ceasing all activity, which may actually make the pain worse.

The reason is simple: the muscles, tendons, and ligaments in your neck become stiff and weak when held in one position for too long.

This can result in increased pressure on the nerves and exacerbate any existing pain. Instead of immobilizing your neck, try gentle movements and stretches to keep the area limber and encourage blood flow.

This will not only provide relief but also help prevent future neck pain.

#3 Painkillers

Are you wondering if painkillers are the answer to your neck pain?

Unfortunately, although an easy solution, it’s not long-term or effective.

Although they may provide temporary relief, painkillers only mask the real problem causing your neck pain.

Plus, over time, your body may become tolerant to the painkillers, making you need to increase your doses to achieve the same relief. This can lead to a vicious cycle of dependence on painkillers without addressing the root cause of your discomfort.

Instead, it’s important to seek out the underlying issue and address it directly for long-lasting relief.

#4 Heat/Cold Packs

As someone who has treated countless cases of neck pain, I can confidently say that heat and cold therapies alone won’t help relieve your symptoms.

While they can provide temporary relief and reduce inflammation, they’re akin to painkillers in that they address the symptom without addressing the underlying problem.

Neck pain can be caused by a variety of issues, such as poor posture, muscle imbalances, or even stress.

Instead of relying solely on heat or cold therapies, it’s important to address the root cause of your pain through a combination of corrective exercises and posture improvements.

#5 High-Intensity Exercise

If you’re experiencing neck pain, you might be tempted to power through a high-intensity exercise session, thinking that breaking a sweat will help alleviate your discomfort.

Unfortunately, this approach is unlikely to provide the relief you’re hoping for. In fact, it could actually make things worse.

High-intensity exercises such as burpees, jumping jacks, and sprints can put an incredible amount of strain on your neck, exacerbating pain and potentially causing further injury.

We recommend taking a measured approach to exercise when dealing with neck pain.

Focus on low-impact activities that won’t put undue pressure on your neck like pilates, a walk or even swimming.

Is Your Neck Pain Becoming Unbearable?

Here at Focus Osteopathy, we know how daunting it can be for our patients to take their health into their own hands especially when they’ve been living with the problem for a long time.

However, we’re always here to answer your questions and help you get back to good health and enjoy your hobbies again without pain and discomfort!

So this month, we’re offering you the chance to take the first step to a pain-free future with us by arranging a free neck pain assessment. During your free neck pain assessment, you will be able to speak to one of our resident osteopaths who have years of experience behind them and find out the actual cause of your neck, and the best treatment options to suit you and your recovery.

If this sounds like the answer to the pain that you’ve been searching for, arrange your free back pain consultation by filling in our simple web form or call our Mount Waverley or Murrumbeena clinic at 1300 003 007 and a member of the team will be happy to help!

Other Free Resources For People With Neck Pain 

Why not download our free back pain report to ease daily annoying neck and shoulder pain naturally before it gets any worse?

Download Your Copy Of Our FREE Neck And Shoulder Pain Report HERE!

Read Our Blog – When Your Shoulder Is Really A Pain In The Neck…

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All About Rotator Cuff Tears

It’s an interesting set of words, isn’t it? ‘Rotator Cuff’ sounds like an incoming source of car repair, rather than a legitimate health concern – let alone something that can impact your daily life.

Such a comparison provides food for thought, though. Just like a vehicle requires all joints and components to work in harmony, so does your body. It’s the very same scenario. And nothing proves that point more than a rotator cuff tear.

When you’ve damaged that crucial component, everyday essentials – washing your hair, driving to work, reaching up for the secret stash of chocolates (we won’t tell if you share them with us…) – can become difficult and painful.

More Blogs From Focus Osteopathy

  • Been feeling niggles in your shoulder that have worsened lately?
  • Struggling to adjust your shoulder without feeling that something is wrong?
  • Felt an injury in your shoulder but been sticking your head in the sand?
  • Hoping that the pain might magically go away by itself?

It’s time to face some facts and get the help you need. We’ve got some information that may help get you on the track to recovery.

Or, better yet, why not speak to us and take a step closer to recovery?

Educate me – what is a rotator cuff tear?

Diagram of rotator cuff muscles of the upper shoulder

Ok, when we say that you’ve potentially torn your rotator cuff, we are referring to one of the four tendons that make up the mechanisms of your upper shoulder; the supraspinatus, infraspinatus, teres minor, and subscapularis.

And here’s where it gets confusing – that pain or niggling drum of discomfort from your shoulder doesn’t necessarily stem from torn muscles, but rather from inflammation.

If you damage the muscles in your rotator cuff, inflammation commonly starts in the supraspinatus (the smallest of the rotator cuff muscles, located in the upper part of your back), as that’s usually the first one to tear.

That being said – any of the tendons can tear, depending on your fitness level and sporting activity, and create a miserable chain reaction. As time wears on, that tear and subsequent inflammation create enough irritation and tenderness to turn daily life into an outright chore.

A rotator cuff tear can go one step further when muscles separate from their connection point. Should any of the tendons detach from the humerus (upper arm bone), you will certainly know about it – it will be both painful and debilitating.

What does the Rotator Cuff actually do?

The tendons of the cuff work together to rotate your shoulder and stabilise the joint. When lifting your arm above your head (so you can reach for those hidden chocolates that you’ll definitely share with us), you employ all four tendons – as soon as one set of tendons becomes damaged, you’re almost incapacitated, a bit like a burst tyre on your car.

All four need to be functional to ensure efficient movement, but one thing we’ll point out right now – don’t panic if this situation relates to you! There are thousands of people out there hurting from rotator cuff pain, but you’ve got an advantage over other sufferers – you’ve landed on our website, and we can help you.

There’s no need to suffer in silence as treatment is well established. After all, a rotator cuff tear is a very common injury, particularly among the elderly and those who partake in contact sports or engage in manual labour (warehouse workers, farmers, carpenters, painters etc).

Gym addicts and those who love to do pull-ups or lift weights over their heads are at risk, too. All it takes is one jerk movement to tear a tendon in the rotator cuff and you’ll be out of action. It happens all the time.

The main thing to remember is this: it’s entirely treatable, without becoming dependent on painkillers or having to undergo surgery. Surgery is only recommended under the most extreme circumstances – so, park that fear and read on.

Signs and symptoms

Alright. Let’s get one thing straight – there’s a host of signs and symptoms relating to tears in the rotator cuff, so don’t try to diagnose yourself using Dr.Google; you’ll likely convince yourself that an exotic flesh-eating disease has taken hold, where survival rate starts with a decimal point.

Instead, briefly ask yourself:

Is the pain a dull ache around the outside of your shoulder?
Does the pain worsen when you push, pull, or lift your arm?
Does lying on the affected shoulder hurt?
Or can you simply not push, pull, or lift your arm?

Weakness is the main giveaway of the condition, and crepitus (a tingly crackling sensation when you move your shoulder) can be a clear-cut symptom, too.

What we would ask (other than sharing those chocolates) is not to ignore the symptoms mentioned. It may be tempting to push on through the pain, especially when playing professional sports or continuing with your work shifts, but small tears only get bigger if you keep subjecting damaged tendons to sustained pressure.

And that means that recovery time will become prolonged, and the pain will only increase.

How to recover from rotator cuff tears

Man receiving shoulder massage for rotator cuff pain

Here’s the good news. Providing that you haven’t completely torn your tendon (and you would certainly know if you did, as the pain would be worse than an omnibus of Home & Away), ligaments and tendons can heal and strengthen over time with guided assistance from an osteopath.

Here’s the less-good news. Ligaments and tendons respond more slowly to exercise than your muscles. This is one reason why returning to exercise following a restful recovery ensures ligament damage is more likely – your muscles bounce back and you feel strong, but the soft tissues connecting the muscles and bones need a little longer to get there.

It may sound like common sense when looking from the outside, but the first step to reducing aggravation is stopping (or heavily reducing) the activity that’s punishing your shoulder. No shocks with that tactic, right?

That’s where you are wrong. After resting and recovering, the biggest attraction for active individuals undoubtedly revolves around a return to form. Eager minds are desperate to get back to normal – and often return straight back to square one.

Our advice will sound irksome and impractical, and we totally understand how that will resonate with you, but further damage to your shoulder will only make recovery longer and cast further damage into your tendons and rotator cuff. Pushing on will result in short-term gain for long-term pain.

Try to work around your recovery.

Is there a way to alternate your overhead work with other tasks?
Can you discuss the matter with your manager and arrange for less burdensome manoeuvres?
Would it be possible to rearrange the house slightly and keep everything within each, where safe?
Can you not bring us those chocolates for safekeeping?  

We’ve found that many of our patients in both our Murrumbeena osteopathy clinic and Mount Waverly osteopathy clinic work with us to discover solutions that work for them, following our consultation and guidance. Our staff are always on hand to help brainstorm solutions if you’re stumped.

How osteopathy can help that rotator cuff injury

Our approach typically involves manual manipulation and carefully-applied massage techniques that coax your tendons towards a healthy recovery. If the injury is deep-rooted or severe, then other in-house methods that will aid your recuperation are available – such as dry-needling (there’s nothing to be fearful of, don’t let the treatment name scare you!)

Your osteopath can also advise you on exercises and routines to avoid during the first stages of recovery, and craft a bespoke plan to help get your rotator cuff functional as soon as possible. We’ll then be on hand to manage your full recovery and help prevent recurring pain from returning in future.

Just as you would send your car in for a service, or a check-up following the replacement of a bearing or ball joint, you need to take care of your body to keep everything reliable and in good shape.

When it comes to your rotator cuff, you need to make sure that you don’t cut corners to quicken your recovery. You wouldn’t rush a head gasket job on the engine of your vehicle, so why should you try to do that with your shoulder?

As we’ve already mentioned, don’t become dependent on painkillers. They only mask the problem and won’t solve the issue. Also, try not to befriend Dr.Google in the hope that a miracle solution is out there, preached by an influencer with a username that sounds more like a password combination than a human name.

Keyboard warriors masquerading as medical professionals can spout some convincing stuff, but proposed exercises on forums and blogs can actually make everything worse. It’s seriously not worth the aggro.

It can all sound a bit murky and confusing, but that’s where we can help. If you have questions, then reach out to us using the form below.

And, if you bring those chocolates along to share, who knows what world of special VIP treatment awaits you? Only one way to find out!

P.S – we like the caramel ones…

Get Help For Your Rotator Cuff Pain

The Best Advice For Avoiding Back Stiffness During Colder Months

There’s no two ways about it. Back pain can make you miserable. Besides preventing the smooth transition of daily activities and keeping you away from hobbies – such as sports and manual activities – there’s also potential for quality family time to be affected. 

Back pain can easily ruin your plans and turn your work life, commute and personal life into a living, breathing nightmare. 

Not to mention leave you feeling frustrated and distressed. Yet, you aren’t alone. Approximately 4 million Australians experience back pain each year. And it only gets worse when the winter temperatures drop. 

You may think that’s because of the potential to slip and fall when enduring adverse weather, but it’s more about the drop in temperature. As the colder air claws its way across the country, the change in temperature also impacts the air pressure.

The decrease in pressure allows the tissues in your body to expand and subsequently compress your joints. This compression makes it painful to move your joints, and makes it feel like your back is suddenly made of reinforced glass. 

Yet – don’t panic. There’s no reason to suffer in silence. Besides the tips below, we can help you with any back pain niggles that take hold over the colder winter months.

Back pain is manageable, regardless of what the internet tells you. And don’t let those painkillers become an addiction – reach out to us instead

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If you suffer from back pain, you’ll know how hard the winter months can be. Colder temperatures make you feel achy, stiff and often exacerbate your pain.

Often it means that our patients get stuck indoors, don’t get to see family and friends as much and often their condition deteriorates.

But it’s not all doom and gloom!

There are so many easy tips to help avoid back stiffness in colder months and we’ve picked out 5 of our best to share with you so you can eliminate aches and pains in your back to be more comfortable in the cooler weather.

#1 Stay Active Indoors

Understandably, outdoor workouts may not be everyone’s favourite when the temperature drops, but that doesn’t mean you should skip your routine altogether!

In fact, it is crucial to keep moving so that your joints retain their range of motion, keep the pain away, and help you avoid back stiffness.

There are plenty of indoor workout options, such as yoga, pilates, or even a brisk walk around your home. So don’t let the winter weather put a damper on your fitness goals, make sure to stay active and keep your back in tip-top shape.

#2 Take Time To Stretch Out

Stretching your muscles to prepare your body for the day ahead should be something everyone builds into their morning routine!

By taking just 10 minutes to practice exercises such as the child’s pose, rotational stretches or tucking your knees into your chest, you can avoid back stiffness while maintaining good mobility to get you around the house and out to run your errands without pain hindering your plans for the day!

As well as stretching in the morning, it’s also important to stretch at the end of your day before you go to bed in order to relieve tension in your muscles and relax your body in preparation for a good night’s sleep.

#3 Stay Warm

Have you ever wondered why your back pain feels like it worsens in the winter? That’s because it does!

Colder weather can mean your muscles contract and become stiff because you have less blood flow to your muscles. Staying warm during the winter is crucial as it increases blood flow to tight muscles, offering a natural pain reliever (and giving you an excuse to cozy up with a blanket!).

By doing so, you can avoid back stiffness while enjoying the comfort and softness of a good cozy blanket and perhaps even a hot water bottle if you’re really feeling a chill!

So, next time you’re feeling the chill, grab your favourite blanket and let it ease your aches away!

#4 Don’t Stay Still For Too Long!

Avoiding back stiffness due to prolonged sitting or inactivity is an easy way you can help yourself to eliminate back pain and you can start right now!

It may seem like a simple thing, but sitting for too long can have a serious impact on our bodies. In fact, studies have shown that people who sit for long periods of time are at increased risk for everything from obesity to heart disease.

Not to mention that sitting for periods of time can cause stiffness in the back and make it difficult to move around later on.

So, it’s essential that you get up and move around every so often, whether you’re at your desk or lounging on the couch, take a walk around the garden or take part in an activity you love doing!

#5 Maintain A Good Posture

Your posture may seem like something you maintain subconsciously, but often we don’t think about how we stand or sit and unknowingly make back problems worse.

Your posture affects your spine and muscles in many ways, and slouching or sitting for long periods can cause pressure and tension in these areas, making it difficult to move fluidly.

By developing the habit of maintaining a good posture, you can prevent the onset of back stiffness and other pain problems in your neck and shoulders, leading to a happier and more comfortable life doing the things you love without the worry of pain making your life harder.

Remember that small changes to your daily routine can make a big difference, so take the time to evaluate your posture.

So, sit up straight, distribute your weight evenly on both feet, hold your head up high, and keep your shoulders relaxed!

Want Experienced Help To Avoid Back Stiffness? – We Can Help!

Here at Focus Osteopathy, we know how daunting it can be for our patients to take their health into their own hands especially when they’ve been living with the problem for a long time.

However, we’re always here to answer your questions and help you get back to good health and enjoy your hobbies again without pain and discomfort!

So this month, we’re offering you the chance to take the first step to a pain-free future with us by arranging a free back pain assessment. During your free back pain assessment you will be able to speak to one of our resident osteopaths who have years of experience behind them and find out the actual cause of your back pain, and the best treatment options to suit you and your recovery.

If this sounds like the answer to the pain that you’ve been searching for, arrange your free back pain consultation by filling in our simple web form or call our Mount Waverley or Murrumbeena clinic at 1300 003 007 and a member of the team will be happy to help!

Other Free Resources For People With Back Pain 

Why not download our free back pain report to soothe your back pain and stiffness without relying on GPs, painkillers and anti-inflammatories so you can follow these tips from the comfort of your own home?!

Download Your Copy Of Our FREE Back Pain Report Here!

Read Our Blog – Coccyx Pain – My Tailbone Hurts To Sit 

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Strained Muscles: What’s Really Causing Your Headaches

Got a headache? Struggling to figure out what’s causing it? It could be your muscles. And osteopathy is the answer – here’s why. 

We’ve all been there. Functioning perfectly well, at work or at home, and then suddenly – BOOM – you’ve felt those first signs of a developing headache. 

You’ve had plenty of fluid, you haven’t indulged in too much screen time, and you’ve enjoyed plenty of sleep. So what’s going on? 

Ask yourself: do you find that headaches occur regularly with no apparent root cause? 

Well – have you considered stress? Perhaps you have considered emotional or psychological stress, but how about physical stress? 

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Chances are, you’ve probably thought about every other possible cause. It’s human nature to instantly head for the scariest diagnosis, and then promptly stick our heads in the sand. Yet, that won’t solve anything. In fact, you’ll only make things worse! 

Ignorance isn’t always bliss; more often, it’s reckless self-abandonment. 

So, it therefore might put your mind at ease to learn that stress can put a strain on your muscles, and it’s most likely that the muscles in your neck and back are the culprit (or the victim) – rather than anything sinister developing in your head. 

Unless you’ve been watching The Real Housewives of Melbourne, as that’s enough to develop all kinds of alarming inner monologues… 

That being said, even though your muscles may need to be addressed (and that’s where osteopathy comes in), we are under no illusion about the severity of headaches. 

Not only can pains across the head take a significant toll on your mental and physical health, but they can ensure that everyday situations become all the more stressful; as you try to deal with the associated pain and discomfort alongside your regular tasks. 

It can become an endless loop of stress and consequent headaches, fueled by a constant reliance on painkillers and slow-burning anxiety. 

So, what can you do? Let’s take a deep dive into the symptoms of a ‘tension’ headache (also known as a ‘muscle-strain headache’) and pinpoint whether a muscle strain may be the cause of your problem. 

What Causes A Tension Headache?

The most common kind of headache we see in our Murumbenna and Mount Waverley clinics is a tension headache, which can result from anxiety, emotional stress, tiredness, postural muscles becoming over-worked (strained), lack of physical activity as well as other environmental factors. Most often more than one of these causes will act at the same time!

But what kick starts the muscles into causing discomfort? 

Basically – when your body responds to pain and inflammation, or when a situation requires your ‘fight or flight’ stress response, your system becomes triggered. And, when triggered, your muscles tense up as a form of protection. 

As the condition’s title may imply, tension headaches are the result of chronically tense muscles located around your neck, upper back and shoulders. This condition can take time to build up for some, or it can occur quickly for others. Each person develops the condition differently. 

Tension headaches can undoubtedly bring about severe discomfort and chronic pain, but it’s important not to get them mixed up with  causes of other types of headaches – such as  dysfunction of neck joints, discs or nerves or dehydration. 

Unlike a dehydration-sponsored headache, or a migraine, tension headaches don’t cause sensitivity to light, nausea, or vomiting. 

Also, a tension headache doesn’t throb. Instead, it typically presents itself as a constant and steady pain across both sides of the temple. 

It’s not uncommon for the condition to occur occasionally out of the blue for no apparent reason. And this can be caused by a build-up of strain and tightness on the surrounding and associated muscles. 

Why Does Muscle Strain Cause Headaches?

Doctors and medical researchers can’t generalize an exact cause that’s similar for everyone. In essence, the exact cause of this type of headache is still relatively unknown. 

What we do know is that leading industry experts believe your surrounding environment could be playing a role in your tension-type headaches. As could your genetics. 

Muscular contractions in the neck/head/shoulder/upper back areas can also contribute to tension headaches. A tension headache can come about when a person is spending long periods at a desk whilst undergoing a stressful workload.

However, mental stress does not always have to accompany physical stress, and physical stress can alone lead to tension headaches (such as when we are binge-watching TV on the couch). What’s pertinent is that being sedentary for a long time means that we are of course involved in long periods without some sort of physical movement.

These causes often go hand-in-hand and will lead to fatigue of our postural muscles, eventual tightening or tension and a resultant headache.  It is important to note that the muscular strain we refer to in the instance of tension headaches, refers to the strain that is placed on the postural muscles of the neck shoulders and upper back when assuming a poor posture for a long time or over repeated times. 

Some of us suffer from these kinds of headaches after experiencing a turn of stressful events, or an extremely busy day. 

Regardless of what happens during your stressful day (or prolonged week/month), the underlying root cause is most likely to be tense or overused, muscles that you’re not consciously aware of. 

Tension Headache: Symptoms To Watch For

The most commonly found symptoms that dictate a tension headache include blanket pain across both sides of your head, although that pain will have come on gradually, and the pain will sometimes have started in the back of your head. 

It’ll feel as though you’ve got an ever-tightening vice or band around your head, exerting an increasing amount of pressure across your skull. 

Sounds vague, right? That’s because the symptoms are vague, and that’s why it remains essential to seek professional medical advice to gain a diagnosis. 

The specific symptoms can often mimic other medical problems, and rather than allowing Dr Google to scare the fear of God into you, an osteopath (or doctor) will keep you on the right side of anxiety. 

We wouldn’t advise trying to go it alone at home, either. We’d recommend that you contact us, and we can work through things together. 

Other causes that can lead to headaches include bad cases of toothache, strained eyesight, and an infection in your sinuses – such as your inner ear. All of these other underlying issues are important to identify but difficult to distinguish without the help of a professional.  

Dehydration is a big one, as many of us simply aren’t getting enough fluid. Your body cries out for water when things get really bad, and an intense headache is one of the results. 

How We Can Help With Your Headaches

At Focus Osteopathy, we diagnose the cause of your headache not only based on your symptoms, but on a detailed medical history and thorough physical evaluation.  

You see, we never generalize treatment for any condition – and that includes tension headaches. What works for some patients won’t necessarily work for everyone. It’s why we take the time to get to know you, and understand your situation and circumstances and most importantly what outcomes you would like to achieve. 

Before visiting one of our clinics, think about how you would answer the following questions:

  • Where does it hurt? 
  • Where is the location of your headache? 
  • Is there a dull ache, or is it a throbbing pain?
  • Is the pain constant, or intermittent?
  • When do the headaches start, and does anything seem to trigger them?
  • How long do these headaches last?
    Does sitting upright too quickly, or changing positions, cause a headache? 
  • Have there been any noticeable changes in your personality or behaviour?
  • Have you suffered head, neck, or spinal injuries in the last few years?
  • Do you suffer from stress or high blood pressure?
  • How well do you sleep on average? 

Depending on what our evaluation tells us, we might then recommend some additional tests. There is nothing to panic about should we suggest testing. It’s purely an extra cautionary step to ensure that no other medical issues are at play that could be causing or mimicking symptoms. 

It all allows us to safely move forward and treat your tension headaches. 

Tests can include an X-ray of the sinus region (looking for infections, congestion, or anything else needing treatment), a CT scan, an MRI test, or a blood test (to rule out anemia, thyroid issues, infection, or hormonal imbalance). 

Osteopathy focuses on the treatment of muscles, joint and nerves, and by addressing the muscles that instigate a tension-type headache, we can help to prevent them from reoccurring. 

By reducing the stress and tension as much as possible, which we understand is easier said than done (!), you’ll be helping yourself regain control.

What Can I Do To Help Myself?

Let’s cover the basics. 

Make sure you get enough sleep! A lack of proper rest can trigger tension headaches, and you should always aim to set a routine for going to sleep. There are other benefits to getting enough sleep that will aid your health, too. 

If you start to feel the pain building up, try to find yourself a dark and quiet area in which to rest. Should you have been prescribed pain medication by your doctor or physician, use your pills only as appropriate. 

How’s your diet? Ensure you eat three meals daily, with regular healthy snacking, to maintain a healthy blood sugar table. Try not to skip meals, as this has also been proven to cause headaches. 

If you are struggling with your diet, or if certain foods seem to trigger a tension headache, try keeping a food diary(However we do understand that dealing with nutrition can be a very challenging task to do alone, so if you need help please reach out and we can organise for you to chat to our resident Functional Nutritionist). 

Try to do some exercise during your day. This can be as short as 30 minutes – such as a gentle jog or a brisk walk – and will help to reduce your stress levels. Furthermore, try to incorporate either yoga or meditation into your weekly schedule.   

If you’d like more advice on dealing with tension headaches, or wish to book some osteopathy sessions,. Click here for availability or her to talk to one of our friendly team.  

Don’t suffer in silence with your headaches. Reach out for some help! 

Talk to us. We are here to help!

What Is Patellofemoral Dysfunction?

As a definition, Patellofemoral Dysfunction is the pain that you feel in the front of your knee when your patella, (knee cap), doesn’t glide properly across the end of your femur (thigh bone).  

The condition is most often found in teenagers, and the majority of cases – according to medical researchers – tend to be female. Although, that doesn’t mean you are ‘risk-free’ just because you are older, or male! 

Common causes include Weakness/Imbalances or tightness of the muscles and tendons associated with the patella and/or hip joint, poor biomechanics of the lower limb, overuse (particularly with activity/sports involving running or jumping) & previous injury or surgery to the femur or patella.  

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When the condition arises in children, weak hips, weakened core muscles, flat feet, and damaged muscles in the upper thigh are usually the root causes.  

But what does that mean for people who suffer from patellofemoral dysfunction?  

If the condition goes untreated, then the knee pain will only get worse and begin to affect your quality of life. Patellofemoral dysfunction can also cause a domino effect that creates discomfort in other parts of the body. 

What Causes Patellofemoral Dysfunction?  

Patellofemoral Dysfunction Pain Syndrome

While doctors cannot pinpoint the exact cause or generalize the condition’s origins, patellofemoral dysfunction has been associated with muscle imbalances and weaknesses, alongside overuse of the kneecap, injury, and surgery.  

Sports that involve running, jumping, and repetitive stress can irritate the kneecap, which in turn affects the kneecap’s ability to function smoothly. Patellofemoral pain can also radiate downwards because of weakness in the muscles of the hip area, preventing the kneecap from being properly aligned.  

When the kneecap is misaligned, inward movement of the knee during activity (such as a squat) have also been associated with patellofemoral dysfunction. The condition also commonly arises following injury to the knee, such as a dislocation or fracture.  

Surgery can increase the risk of patellofemoral discomfort, especially where surgeons repair the anterior cruciate ligament using the patellar tendon as a graft.  

Who Is At Risk?  

It’s typical for patellofemoral pain to affect adolescents and young adults. Although anyone can develop the condition, knee pain in older individuals tends to revolve more commonly around arthritis.  

According to medical researchers, women are twice as likely to develop the condition when compared to men. It has been suggested that women are more at risk because of their wider pelvis, which increases the angle where the bones in the knee joint meet.  

If you have a relatively inactive lifestyle, the risk of patellofemoral dysfunction can be higher. By remaining sedentary, muscle mass cannot be built nor maintained, and without the strength of certain muscles that retain balance and keep joints aligned, patellofemoral issues can occur.  

Participation in athletic activities, or ‘hard-wearing’ sports, can put extra stress on your knees – especially when training and trying to up your level of fitness.  

Your weight also plays a part. Individuals who are overweight exhibit increasing mechanical overuse of their patellofemoral joints. This speeds up the rate of cartilage degeneration and increases the risk of problems with tendons and stability issues.  

Can You Prevent Patellofemoral Dysfunction? 

The answer isn’t quite that simple. Oftentimes, knee pain just happens. It could be something in your genetics, or it could be trauma from an injury that never healed properly.   

However, there are steps that you can take to lessen your risk, and that starts by maintaining your strength – which is where we come in.  

Strong quadriceps and hip muscles are very important for keeping your knee balanced during daily activity. Flexibility is also imperative for avoiding pain and discomfort, and a physical therapist will be able to help build strength by manipulating and reinforcing your muscles, and guiding the patella track along its groove.  

Exercise for your outer hip muscles is especially important in preventing your knee from caving inwards. You may think that an ‘inward’ movement with the knee only happens when being particularly active, but you’d be misinformed. Just walking up and down stairs requires such a movement from your knee and is therefore an action to be mindful of.  

We’d recommend that you lose any excess weight that you are carrying on your frame. Losing this weight relieves the stresses on your knees and therefore lessens the chance of patellofemoral dysfunction.  

Ensure that your shoes fit comfortably. That probably sounds like really simple advice, but it can make all the difference. If your feet aren’t well supported, then you put an extra burden on other parts of your body – including your lower back, and your knees.  

Should your shoes not provide a healthy amount of shock absorption, then your knees take the strain. It’s only a matter of time before the extra stress causes rapid deterioration. Struggling with your shoes? We’d suggest trying insoles or a heel lift out for size.  

If you are in training for any form of sporting event, make sure that you warm up before tackling any forms of exercise. By promoting flexibility in your body before tackling physical activity, you avoid sudden changes in how intensely your body has to function. Increase your intensity gradually, rather than going ‘all in’ without preparation.  

How Important Is Your Knee?  

The quick answer? Your knee is very important, and your mobility (and independence) practically depends on it.  

Your knee is a complex structure and one of the most stressed joints in your body. In fact, it’s the largest joint you have, and although it remains vital for movement, it’s also vulnerable to injury.  

Comprising of the femur (thigh bone), tibia (shin bone), fibula, and patella (kneecap), the knee is what’s known as a synovial joint; containing a fluid-filled capsule.  

There are approximately 14 of these small fluid-filled capsules within the knee joint, and each one is paramount in reducing friction between the tissues of the knee. If these capsules (also known as sacs) become damaged or start to fail, the area begins to suffer inflammation – which can cause serious pain.  

Besides supporting the body to maintain an upright position, your knee helps to lower and raise your body while providing stability. We’ve used the term ‘shock absorber’ already in this blog, but it does sum up the activity of your knee.  

Your knee also accommodates the twist of your leg, which makes walking easier and more efficient, helping to propel the body forward.  

Without the ability to twist or bend your knee, daily tasks and recreational activities can feel almost impossible. Getting to and from work during the commute, partaking in events with your family, or even just running chores, can become difficult and awkward.  

So where does the patella fit in?  

The patella is a small triangular-shaped bone that rests at the front of the knee, within the quadriceps muscle. Although the patella is lined with the thickest layer of cartilage, it endures such a deal of force that the surrounding muscles need to be in good health to prevent injury or damage.  

How Focus Osteopathy Can Help 

Seeking help rarely crosses the forefront of the mind until health problems loom large. Urban legend may conjure up images of aggressive massage and hurt, but the truth is very different to that false stereotype.  

The movement therapy that we offer is a non-invasive form of treatment, and while you may feel some tenderness in areas that need attention (in this case, your knee), this sensation quickly passes.  

We utilize a range of treatment methods that aims to address the root cause of your patellofemoral dysfunction. But we take the time to get to know you first.  


Well, what works for some may not work for others. Everyone is different, and our therapists need to understand your individual situation to craft a bespoke package of care. We never generalize our treatment for patellofemoral dysfunction, as that won’t ensure the best relief from pain for you!  

We’ve spent more than two decades working with people of all ages to find relief from acute and chronic knee pain. We remain aware of what people can be told after approaching their doctor, but let me tell you – pills and rest will not solve your situation.  

In some cases, pills and painkillers only mask the pain. A prescription for pills is only a short-term solution, and your body eventually becomes less responsive to them.  

We would recommend that you reach out to us through our contact page either by filling out a form or contacting us directly by phone to arrange a Free Discovery Visit. If you are ready to find effective pain relief, you can inquire about our cost and availability.  

There is no need to suffer in silence. Suffering from general knee pain, or patellofemoral dysfunction, is not something you should have to endure. We’re here to help. So let’s get that ball rolling (or, in this case, cap gliding)!  

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