Welcome everyone to issue 8 (2009) of Hampton St Osteopathy's official patient newsletter. We hope this newsletter helps keep you up to date with latest news in injury prevention, health solutions and health services provided by Hampton St Osteopathy.

Each newsletter will include a feature article on an aspect of Osteopathy and how it can help you today, as well as a "Ask an Osteo" section that will provide advice on common and less common complaints and injuries. We hope this resource will provide valuable information and benefit you now and in the future.

With the warmer weather starting and the thought of hitting the beach very soon - many of us are either increasing our training or looking to increase our activity - especially running training. Here is some information on common running injuries and tips to keep you injury free.

Do You Have Patello-Femoral Pain?

Pain at the front of the knee and under the kneecap is a frequent complaint we see at Hampton St Osteopathy - this discomfort can be due to conditions such as fat pad impingement, patellar tendinopathy or more commonly - Patellofemoral Pain Syndrome - in this article we will explain to you more about knee pain and how to get rid of it.

The typical Patellofemoral Pain patient presents with a history of a generalized ache at the front of the knee, placing the palm of the hand directly over the kneecap to indicate the region of pain. The pain is often aggravated by running (especially downhill), stairs and sitting for prolonged periods with knee bent.

The initial stage of treatment (as with most overuse injuries) is to actively control pain and inflammation - this is best achieved with a combination of ice, rest from aggravating activities and perhaps anti-inflammatory medication.

An important component of the rehabilitation process is the need for an effective stretching and strengthening program to restore pre-injury function. The majority of the strengthening exercises will be in a pain-free range. The exact exercises chosen will depend on the severity of symptoms and will be guided by your Osteopath - but the majority of programs will focus on the Vastus Medialis Obliquus (the small muscle on the inside of the knee) to contract prior to the activation of the rest of the quadriceps group.

Specific stretching of the Iliotibial band (ITB), hamstrings, calves and quadriceps is also important when dealing with knee pain under the kneecap.

While patella-femoral pain is a very common injury it is also very treatable and with the right combination of rehabilitation exercises, stretching and biomechanical correction the sufferer will be back to sport in next to no time.

Ask an Osteo

Q. When should I consider purchasing new running shoes?

A. Many people get excited about starting a training program however they make the mistake of grabbing their favorite pair of Dunlop Volleys (a favorite shoe worn by roof tilers - not marathoners), and then wonder why they get foot, knee and leg pain 2 weeks into their program. Make sure you get a good pair of running shoes BEFORE you start your training program - unfortunately for your bank balance you do get what you pay for when it comes to running shoes.

Q. How much should I increase my running distance?

A. Many people get so excited by the warmer weather and impatient at their slow progress that they go from 3 months on the lunge to attempting a marathon in 4 weeks - this is a recipe for disaster. Make sure you increase your running and training times by small increments - a 5-10% increase in either distance or time each week is plenty and will ensure you stay pain free. One of the biggest predictors of injury in runners is rapidly increasing training volume.

We hope this newsletter helps keep you up to date with latest from the team at Hampton St Osteopathy - we look forward to seeing you soon.

Please call 9533 5536 for an appointment.


Welcome everyone to issue 8 (2009) of Hampton St Osteopathy's official patient newsletter. We hope this newsletter helps keep you up to date with latest news in injury prevention, health solutions and health services provided by Hampton St Osteopathy. Each newsletter will include a feature article on an aspect of Osteopathy and how it can help you today, as well as a "Ask an Osteo" section that will provide advice on common and less common complaints and injuries. We hope this resource will provide valuable information and benefit you now and in the future. With the warmer weather starting and the thought of hitting the beach very soon - many of us are either increasing our training or looking to increase our activity - especially running training. Here is some information on common running injuries and tips to keep you injury free. Do You Have Patello-Femoral Pain? Pain at the front of the knee and under the kneecap is a frequent complaint we see at Hampton St Osteopathy - this discomfort can be due to conditions such as fat pad impingement, patellar tendinopathy or more commonly - Patellofemoral Pain Syndrome - in this article we will explain to you more about knee pain and how to get rid of it. The typical Patellofemoral Pain patient presents with a history of a generalized ache at the front of the knee, placing the palm of the hand directly over the kneecap to indicate the region of pain. The pain is often aggravated by running (especially downhill), stairs and sitting for prolonged periods with knee bent. The initial stage of treatment (as with most overuse injuries) is to actively control pain and inflammation - this is best achieved with a combination of ice, rest from aggravating activities and perhaps anti-inflammatory medication. An important component of the rehabilitation process is the need for an effective stretching and strengthening program to restore pre-injury function. The majority of the strengthening exercises will be in a pain-free range. The exact exercises chosen will depend on the severity of symptoms and will be guided by your Osteopath - but the majority of programs will focus on the Vastus Medialis Obliquus (the small muscle on the inside of the knee) to contract prior to the activation of the rest of the quadriceps group. Specific stretching of the Iliotibial band (ITB), hamstrings, calves and quadriceps is also important when dealing with knee pain under the kneecap. While patella-femoral pain is a very common injury it is also very treatable and with the right combination of rehabilitation exercises, stretching and biomechanical correction the sufferer will be back to sport in next to no time. Ask an Osteo Q. When should I consider purchasing new running shoes? A. Many people get excited about starting a training program however they make the mistake of grabbing their favorite pair of Dunlop Volleys (a favorite shoe worn by roof tilers - not marathoners), and then wonder why they get foot, knee and leg pain 2 weeks into their program. Make sure you get a good pair of running shoes BEFORE you start your training program - unfortunately for your bank balance you do get what you pay for when it comes to running shoes. Q. How much should I increase my running distance? A. Many people get so excited by the warmer weather and impatient at their slow progress that they go from 3 months on the lunge to attempting a marathon in 4 weeks - this is a recipe for disaster. Make sure you increase your running and training times by small increments - a 5-10% increase in either distance or time each week is plenty and will ensure you stay pain free. One of the biggest predictors of injury in runners is rapidly increasing training volume. We hope this newsletter helps keep you up to date with latest from the team at Hampton St Osteopathy - we look forward to seeing you soon. Please call 9533 5536 for an appointment.	487A Hampton St, Hampton Ph: 9533 5536 www.hamptonstosteo.com.au October 2009 Volume 1, Issue 9 Do you know someone who would benefit from this newsletter? If so, please feel free to forward it to friends or family who are looking to improve their health and wellbeing. To manage your subscription, see the links at the end of this message. New Myotherapist at Hampton St Osteopathy We are happy to announce that we now provide MYOTHERAPY as a new service to all our patients. Myotherapy involves deep tissue massage, cupping and dry needling to improve muscular dysfunction and overall health. SEND A FRIEND PROMOTION This month Hampton St Osteopathy will reward any of their existing patients who refer a friend or family member to the clinic with a30 MIN FREE MASSAGE VOUCHER. Take advantage of this great offer so those aching muscles can be attended to. A perfect gift for a loved one or friend, a Gift Certificate can be purchased for either an Osteopathic treatment or Myotherapy massage. We provide Gift Certificates.

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