Apr’25 news

In this edition, we’re bringing you a variety of articles designed to keep you informed and empowered on your health journey. Whether you’re dealing with knee pain, recovering from a broken toe, or looking for tips on managing diabetes, we’ve got you covered. We’re also diving into how mobile phones can impact the success of group fitness classes and why it’s important to stay focused during your workouts. Plus, don’t miss our latest video about living with diabetes, packed with helpful tips for daily management. Stay tuned for all this and more in this month’s newsletter!

Living with Diabetes

Looking for effective ways to manage diabetes and live a healthier life? In our latest video, expert presenters Michael Butters, St Leonard’s Physiotherapist/Exercise Physiologist, and Sally Inglis, Credentialed Diabetes Educator, help you understand and manage diabetes effectively. Watch here.

Mobiles Phones in Classes

Mobile phones, while essential in today’s world, can pose a significant challenge in physiotherapy group classes. Their impact extends beyond mere distractions, affecting both the quality of care and the overall experience for everyone involved.

Here at St Leonards Physiotherapy, we want to ensure that all participants get the most out of their classes. Here are some of the reasons why our classes are mobile-phone-free zones:

• • Distraction from Proper Form: Constant phone use can divert attention from exercises, leading to poor form and increased injury risk.
  • Interrupting the Therapeutic Environment: Ringing or buzzing phones disrupt the focus and communication needed for effective therapy, affecting both individuals and the group.
  • Reduced Social Interaction: Phones reduce opportunities for group bonding and motivation, essential for recovery and support.
  • Safety Concerns: Distracted participants may miss safety instructions, increasing the risk of injury during exercises.

Next time you’re in for a class, please assist us by switching your phone to silent and leaving it in your bag during class.

Just Broke Your Toe? Here’s What to Do

Ever stubbed your toe on the sofa corner and wondered if it’s broken? Toe fractures are surprisingly common and, while not as serious as broken bones in your arm or leg, they can still be painful and inconvenient.

Think you’ve broken a toe? Check out our latest blog for advice and how our physiotherapists can help.

The Education Quarter

Not Just a ‘Knee-jerk’ Reaction:

The Surprising Causes of Your Knee Pain (and What to Do About It!)

Knee pain isn’t just an issue for athletes or those who forgot they’re not 18 anymore. It can affect anyone and make simple tasks—like walking, squatting, or getting off the sofa—feel like an extreme sport. The location of your pain gives a big clue about what’s causing it, with four main hotspots: anterior (front), posterior (back), medial (inside), and lateral (outside).

If your knee has been complaining more than usual, read on—right after you call us on (02) 9438 1782 to book an appointment at St Leonards Physiotherapy.

The Four Pain Points (and What to Do About It?)

1. Anterior (Front) Knee Pain

If your kneecap feels like it’s protesting every movement, you might have patellofemoral pain syndrome (a.k.a. “runner’s knee”). This happens when the kneecap doesn’t track properly over the femur, making stairs and squats a struggle. Another culprit? Patellar tendinitis—inflammation of the tendon connecting your kneecap to your shinbone, often from overuse.

What to do about it? Strengthening your quads and improving knee alignment with physiotherapy can help. In the meantime, ice and proper footwear can reduce strain and discomfort.

2. Posterior (Back) Knee Pain

Pain at the back of the knee could be a hamstring strain (too much enthusiasm at the gym?) or a Baker’s cyst—a fluid-filled lump that makes bending the knee uncomfortable. The cyst is often linked to arthritis or a meniscal tear.

What to do about it? Rest and gentle stretching can ease a hamstring strain, while physiotherapy can help reduce swelling and improve joint function if a Baker’s cyst is the culprit.

3. Medial (Inside) Knee Pain

Pain on the inside of the knee is often due to an MCL injury (from a sideways blow or a dodgy twist), a meniscus tear (pivoting like a pro… or trying to), or arthritis wearing down the cartilage.

What to do about it? If it’s an MCL sprain, supporting your knee with bracing and targeted strengthening can help. For meniscus tears or arthritis, manual therapy and controlled exercises can improve mobility and reduce pain.

4. Lateral (Outside) Knee Pain

If the outer knee is nagging, iliotibial band (ITB) syndrome might be the troublemaker—especially if running downhill makes you wince. The IT band, a fibrous tissue running down the outer thigh, can tighten up and cause irritation. Less commonly, LCL sprains (Lateral Collateral Ligament) or even stress fractures can be the issue.

What to do about it? Loosening up the IT band with foam rolling and stretching can help, while physiotherapy can guide you back to pain-free movement.

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If your knee is making everyday life feel like an obstacle course, it’s time to act. Our physiotherapists at St Leonards Physiotherapy can help you move better, recover faster, and prevent future injuries. Call us on (02) 9438 1782 to book an appointment today! (And don’t forget to follow us on social media for more practical tips and health insights. We’re on Facebook and Instagram.

Information provided in this email (including text, graphics, images, outbound links, and other material) is for informational purposes only. It is general in nature and is not to be used or considered as a substitute for personalised professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified health provider regarding any symptoms, medical conditions, or treatments and before undertaking any new health care regimen.