Cortisone Injections: Should I get one?

FAQ’S: Cortisone Injections


What does a cortisone injection do?


Cortisone can provide short-term pain relief, usually for up to a month. It does not improve joint function or stiffness. Cortisone suppresses the immune system, thus reducing inflammation and attendant pain and swelling at the site of the injury. Risks exist, in particular the long-term use of cortisone.


Simply put: Cortisone can help pain for a short time. Which might provide you a window to follow your exercises and movement rehabilitation.


Should I have a cortisone injection?


A cortisone injection does not cure the condition but may provide a window of symptom relief via inflammation reduction.

This then allows pain free rehabilitation exercises to be performed, improving joint motion and muscle strength and function, which ultimately prevents the condition from recurring.

All cortisone injections should ideally be followed up with a exercise and rehab program including manual therapy and appropriate exercise prescription.



Continue reading “Cortisone Injections: Should I get one?”

FAQ: Joint cracking


What is the crack that you hear?


There is fluid in the joints that help the bones and tissue to move together smoothly. This fluid contains oxygen, nitrogen and carbon dioxide.

When the joint capsule is stretched, gas is rapidly released in the form of bubbles, which make the cracking sound that we hear.


Is neck cracking safe? Should I crack my own neck?

Continue reading “FAQ: Joint cracking”

What is runners knee?



Runners knee is a colloquial term and catch all phrase, but not at all accurate 

Runners’ knee could either be iliotibial band syndrome or patellofemoral pain syndrome 


What is iliotibial band syndrome? 

Used to describe knee pain that is… 

  • Located to the side of the knee 
  • Pain tends to be worse descending stairs 
  • Not as painful ascending 
  • Pain first started while going downhill 
  • Doing a deep knee bend does not especially hurt 
  • Pain is not particularly affected by sitting 


Iliotibial band syndrome is characterized by lateral knee pain that is generally non traumatic and associated with overuse 


The iliotibial band is a piece of connective tissue that runs down the outside/lateral part of your leg 


It connects your hip and you knee 


The band connects into the side of your knee and can rub and create friction and swelling causing pain. 


The ITB is a unique connective tissue structure with some properties of a tendon, others of a ligament, and an unusual tension control system consisting of a couple of hip muscles at the upper end, and it probably does not slide significantly over the side of the knee. 



What can you do to help iliotibial band syndrome? 


Speak to your health professional or sports chiropracto😊 


Manual Therapy  Hands on analysis of hip knee and ankle function 

Range of motion – Ensure ankles and hips are moving well. They greatly impact knee pain 

Stability – Single leg strength is essential for rehabilitation 

Strength  Functional strength your hip and core muscles stabilize your leg when its off the ground in the gait/running cycle 

Motor Control  Balance and coordination of muscle function “recruiting the correct muscles” will help with knee pain 


Does stretching help ITB syndrome? 


Stretching in general can help. A combination of dynamic and static stretching focussed on hip and ankle is probably your best bet 


Does foam rolling help ITB syndrome? 


It is likely to provide some temporary relief and should be part of an active recovery day.

Foam rolling your thigh muscles for 30sec to 2 mins might help loosen things off.

Follow this link to my YouTube videos on stretching and foam rolling  


How long does it take to fix iliotibial band syndrome? 


This depends on the nature and chronicity of the knee pain. Pain can last from weeks to months. This is going to be a case by case answer 


What is patellofemoral pain syndrome? 

Syndrome – Mysterious and complicated in nature, again used as a catch all phrase. 

Let me break it down 

  • Location  Mainly front of the knee 
  • Pain tends to be worse ascending stairs 
  • Not comfortable with pressure directly on the kneecap 
  • Doing a deep knee bend/squat aggravates 


The main cause of PFPS is orientation and alignment of the kneecap on the femur. It can be due to trauma to the patella. But most often it is due to overuse and overload of the joint, biomechanical changes or muscle weakness or dysfunction. 


What causes increased pressure on the patellofemoral joint? 


  • Increased levels of physical activity 
  • Malalignment of the patella as it moves through the femoral groove 
  • Quadriceps muscle imbalance  
  • Tight anatomical structures, e.g. retinaculum or iliotibial band.  


What can I do to help kneecap pain? 


Seek the advice of an expert in musculoskeletal care – a physio or chiro. Ensure you get appropriate diagnosis and a treatment plan. This needs to include on table treatment, you must also do some rehab/strength/stretching depending on what you chosen expert tells you do to.  


As a general recommendation, time on a stationary bike will help. It is pretty gentle in general and keeps the knee moving through a good range of motion. Boring as hell but effective non the less.  


Does strapping or K tape help knee pain? 


Strapping can help stabilize and give extra support in the presence of pain or injury. K tape is different and used for a different purpose. It is designed to give more subtle feedback to your brain and body. It is sometimes used to deload/spread the load over different structures in the knee 


Will it make a difference? It might. And it depends.  Its probably only marginal and temporary. 








Should I ice or heat my injury? RICE OR Peace and Love

In sports medicine the science regarding injury management is continually evolving and improving

Traditionally the thoughts were around resting and icing all injuries in the acute stages. There is just not the science to back these claims


Rest ice compress and elevate  = RICE

Protect Optimal Load Ice Elevate  = POLICE


Should I ice my injury?

Nope = But it depends 🙂 Speak to your health care professional

There is no high-quality evidence on the efficacy of ice for treating soft-tissue injuries. Ice could potentially disrupt inflammation, angiogenesis and revascularisation, delay neutrophil and macrophage infiltration as well as increase immature myofibres. This may lead to impaired tissue repair and redundant collagen synthesis

In some circumstances I have recommended ice purely for pain management/analgesia


How long will my injury take to heal?

Depends on what’s injured:

Continue reading “Should I ice or heat my injury? RICE OR Peace and Love”

Do you have a clicking shoulder?

Why does my shoulder click pop grind?


Hearing a click from your shoulder or any joint for that matter can be a little freaky

but it really is nothing to be alarmed by, it’s pretty harmless,

unless that clicking sound is accompanied by pain swelling or heat


The sound is caused by a change in fluid and gases in and around the joint


What causes a clicking shoulder?


There are a number of commonly recognised areas of painful clicking from the shoulder.

These include:
1. Glenohumeral joint
2. Subacromial bursa
3. Long head of biceps tendon
4. Scapulo-thoracic articulation
5. Acromioclavicular joint


How to fix a clicking shoulder?

Continue reading “Do you have a clicking shoulder?”

Should I do cardio before or after weights?

Short answer:


Put cardio in wherever you like it, do whatever makes you happy!

The heart is an important muscle and needs to be exercised too…



Long answer:


You goals will dictate the answer. If cardiovascular health/fitness is your priority then it will go before your weights session

If strength training is your priority. Then it would generally go after. It can fatigue you too much before a weights session

Continue reading “Should I do cardio before or after weights?”

Shoulder pain lying on your side at night?

Do you get shoulder pain sleeping on your side?

Does your shoulder or arm go numb at night?

Is your shoulder pain waking you up at night?


Here is what you need to know

I would not be to be alarmed with these symptoms. They are potentially made worse by ongoing

shoulder dysfunction like bursitis, rotator cuff issue or shoulder impingement. Of course, you should check with your health professional

Most of the time it is due local compression or nerves and muscle causing the discomfort in the shoulder.

Once you change sleeping position, stretch, and move. The symptoms should disappear. In rare circumstances these symptoms can be associated with other things


Why is your shoulder pain worse at night?

Direct pressure on the shoulder with your body weight may be reducing the space in the joint, compressing already irritated tissue

During the day you are upright with gravity assisting and allowing potentially more space for things to move inside the joint.

There is no exact science why pain is worse at night


How to relieve shoulder pain at night

Sleeping position

Sleep on your unaffected side

Sleep on your back.

Make sure you have a good pillow and mattress it will all help.

Read this blog on choosing the right pillow


Sleep hygiene

You are sore and injured. You need good quality regular sleep. Sleep is where the magic healing happens. Do everything you can to optimize sleep routines. Regular sleep and wake times. Cooler rooms, dark room, no lights or phones, hot bath relaxing smells all help you sleep better and therefore heal better


Basic stretches

Movement is medicine. Stretch move get regular exercise. Keep as much movement in the shoulder as possible. Follow this link for a YouTube video on shoulder mobility. I love shoulders so there are a few videos on YouTube that might help you


Posture and Work ergonomics

Being mindful during the day will also help

How is your desk/computer set up?

Sit stand desk – Are you keeping your shoulders back?

Taking regular stretch breaks from a slouched computer posture will help too


I hope this helps. If you’d like a plan on how to get this shoulder feeling better

Book online or call 09 265 1778

Do posture correctors work?

What are they?

Elastic bands that wraps around the front of your shoulders to pull you up straight. More expensive models have built in electrodes that gently vibrate to remind you to sit up



What are they intended to do?

Remind you to be conscious of your neck, upper back and shoulder position throughout the day

Who could a posture corrector potentially work for?

They could help anyone in a temporary way. If it works for you then I am not going to knock it.
Long term though there are much more simple things to help your posture


I get asked about gadgets quite often. If you think its helping then its helping😊


Same goes for the shakti mat and inversion tables. If you have them and find they are beneficial. Then rock on!















How much do they cost?


Do posture correctors work?
Posture braces may provide some very temporary relief.



Don’t Buy one


Do this instead….

  • Buy a stand-up desk – Go between sitting and standing throughout the day
  •  Set an alarm on your phone or laptop to remind you to move
  • Drink plenty of water so you have to get up and pee
  • Have regular stretch breaks
  • Get your body stronger
  • Stay active in other areas of your live as much as possible

Vitamin D: Better mood, stronger bones, improved immune system

Quick Facts


  • Vitamin D acts like a hormone in the body, every cell in your body has a receptor for it! Which means its super important for how your body works


  • Its fat soluble – If you take it in a capsule form, take it with some avocado/oil/nuts/seeds/fish to help it absorb


  • Vitamin D helps the bodies absorption of Calcium… Which means strong bones so is important to prevent osteoporosis….


  •  Vitamin D, Calcium and Vitamin K  are friends and need each others support for absorption


Here are 7 common risk factors for vitamin D deficiency:


• Having dark skin.
• Being elderly.
• Being overweight or obese.
• Not eating much fish or dairy.
• Living far from the equator where there is little sun year-round.
• Always using sunscreen when going out.
• Staying indoors.



Why is vitamin D important for you?

Better Mood
Stronger Bones
Better functioning immune system
You get sick less
More energy
Less fatigue


Do you feel sad during the winter months?


There is something called Seasonal Affect Disorder – Low sunshine. Low Vitamin D. Studies have even shown that there is a link between low vitamin D and depression



Where can I get it from?

Sunshine! Vitamin D is made when the sun’s rays hit the skin… At this stage its inactive!
Enzymes from the liver and kidneys then activate Vitamin D so it can go to work on all your cells

Food… Salmon, Eggs, Organ Meat



What happens when your Vitamin D is low?

Its pretty subtle. Changes in mood, energy and fatigue are signs. A few more flus or colds. Aches cramps back pain… They are pretty general right, so most people overlook them
If you suspect your deficient see your GP and a blood test can be performed
But the key it not to get deficient in the first place
I personally supplement all year round. And up the dosage during the winter months



How much do I need daily?

It is recommended that people take 1000IU A DAY.
I personally take 4000IU a day
During winter I take 8000IU a day


If you have any questions flick us an email or give me a call