Crack or Not to crack
To crack or not to crack
Has there been a time where you twisted your back or your neck because it feels sore or stiff? Do you ever hear a popping or clicking sound? Sometimes you feel better but should you feel worried?
There a technical term for these sounds, called “crepitus” and there are currently 3 ideas of thought around why the joints crack, pop or click:
1: Ligament/Tendon snapping – whenever a tight ligament is pulled across the surface of either bone, cartilage or another tendon/ligament, a snapping noise can be heard.
2. Bone grinding – cartilage that has deteriorated over time that lines the joint, causing the bones to rub together making a cracking or grinding sound. This is often due to overuse, and even old age.
3. Cavitation – our joints are surrounded by a capsule of liquid called “synovial fluid” which acts as a lubricant for our joints for smooth, comfortable movements. It is said that the trapped air pressure within the joint escapes, thus creating the cracking sound.
Can I keep cracking my joints?
Often when the joint has been cracked, it can take around 20 minutes before it can be cracked again. This is thought to be the refractory period – the joint needs to be able to reset in this time.
Forced attempts to crack again is not advised and can actually cause more harm than good such as further strain to ligaments or wear and tear of the joints.
When to seek medical attention:
Whenever cracking is paired with troubling pain, discomfort and other painful symptoms, this often indicates a structural and degenerative issue with the joint.
Here are some examples of when you should seek medical attention:
1: Consistent cracking – a joint that always cracks, pops or grinds upon the same movement may indicate joint dysfunction. This may be due to damaged ligaments/cartilage, deteriorated synovial capsule, bone grinding or muscle imbalance.
2. Locked joint – if the joint feels locked in place with specific movement, this may indicate deterioration or muscular spasms to be the cause
3. Throbbing and stinging pain – any pain that feels like stabbing, sharp, hot or throbbing can occur if the joint is cracked. The affected joint may be pinching or irritating another structure such as a tendon/muscle or nerve.
4. Recent injury – possibility of structural changes to joints such as the spine
If you are unsure of your cracking or popping joints or know anyone that has been affected this way, contact our team on (07) 32738887 for further advice on your case.
BY: Alice Chiang
6. Clinic Announcement
Ice or Hot Pad
Hot or Cold – Which is best?
Treating different kinds of pain with hot or cold methods can be extremely effective for a number of different conditions and injuries.
The part that is tricky, is knowing which situations are best when in need of applying heat or cold for treatment.
Heat Therapy:
for muscular pain or stiffness
Cold Therapy:
acute injuries or pain, particularly with inflammation or swelling on affected areas
Heat Therapy |
Cold Therapy |
|
| How does it work? | Heat improves circulation to allow blood flow to soothe discomfort, heal damaged tissue and increase muscle flexibility. | Mostly known as cryotherapy, it serves to reduce blood flow to specific areas that can significantly reduce swelling, inflammation, and nerve activity that is causing the pain (especially for joints or tendons). |
| What are the types? | Dry Heat (aka conducted heat) which includes heating pads, dry heating packs or saunas.
Moist Heat (aka convection heat) includes steamed towels, hot baths, etc. This is more effective as it requires less application time for the same result. |
– Ice packs/ frozen gel packs
– Coolant sprays – Ice baths – Cryokinetics (combination of cold treatment with active exercises) |
| When to avoid | – Bruised, swollen (or both) areas or open wounds
– Decreased sensation or pre-existing health conditions such as diabetes, dermatitis, vascular disease, deep vein thrombosis, multiple sclerosis – Consult first with your doctor if you have the following – pregnant, heart disease, hypertension. |
– Decreased sensation (& related disorders) – unable to differentiate hot/cold
– Poor blood circulation – Restricted, stiff joints or muscles |
How to use it effectively:
Heat Therapy:
- Apply for a good amount of time
- Minor stiffness or tension often is relieved within 15 to 20 minutes.
- Moderate to severe sessions (warm bath), can last between 30 minutes to 1 hour.
Cold Therapy:
- Use an extra towel to wrap around the ice pack and apply to the affected area.
- Never place the ice pack directly on the skin as it may cause damage to the skin/tissue.
- Ice immediately for acute injuries
- Use in moderation – 10 to 15 minutes for short periods of time, several times a day combined with elevation of injured area
If either or both treatments render the discomfort or pain is worse in the affected area, STOP IMMEDIATELY and consult your doctor or physiotherapist for further medical and treatment advice.
BY: Alice Chiang
6. Clinic Announcement
Christmas Clinic hours
Christmas Break and the New Year
As we draw near the end of 2020, our team at Pain Free Physiotherapy & Allied Health would like to thank everyone for their perseverance, support and trust in us throughout this tough year.
With Christmas coming up, we will be taking a break on the following days into the new year.
25/12/2020 – 28/12/2020 CLOSED
29/12/2020 – 31/12/2020 OPEN
01/01/2021 – 03/01/2021 CLOSED
04/01/2021 onwards OPEN
From everyone at Pain Free Physiotherapy & Allied Health, we hope you have a fantastic Christmas and a wonderful new year!
BY: Alice Chiang
6. Clinic Announcement
Shoulder Impingement Syndrome (SIS)
Shoulder Impingement Syndrome (SIS)
Shoulder impingement syndrome (SIS) refers to the trapping of the rotator cuff muscle tendons that pass through the shoulder joint in a narrow bony space called the sub-acromial space. Impingement means to impact or encroach on bone, and repeated pinching and irritation can lead to injury and pain.
This type of injury can vary from mild tendon inflammation (tendonitis), bursitis (inflamed bursa), calcific tendonitis (bone forming within the tendon) through to partial and full thickness tendon tears (full tears may require surgery).
Over time, the tendons can thicken due to repeated irritation, progressing the problem as the thicker tendons battle to glide through the narrow bony subacromial space.
What causes Shoulder Impingement?
Generally, SIS is caused by repeated, overhead movement of your arm into the “impingement zone”, causing the rotator cuff to contact the outer tip of the shoulder blade (acromion).
You may have heard of Swimmer’s Shoulder or Thrower’s Shoulder, since the injury occurs from repetitive overhead activities.
Shoulder impingement has primary (structural) and secondary (posture & movement related) causes.
Primary Cause:
- Structural narrowing in the space, e.g. from osteoarthritis, bony spurs
Secondary Cause:
- Instability of the shoulder
- Combination of excessive joint movement, ligament laxity and muscle weakness
- Muscle imbalance from overuse, e.g. swimming, throwing sports
What are the symptoms?
Symptoms commonly include:
- An arc of shoulder pain approximately when your arm is at shoulder height and/or overhead
- Shoulder pain extending from top of the shoulder down the arm to the elbow
- Pain lying on the sore shoulder, night pain and disturbed sleep
- Muscle weakness or pain when attempting to reach or lift
- Pain when putting your hand behind your back or head
Pain reaching for the seat-belt, or hanging up clothes
How can Physiotherapy help?
Our physiotherapists at Pain Free Physiotherapy & Allied Health are experienced at using a holistic approach to assess the body as a whole to look for all contributing factors to your shoulder pain.
Early stages of treatment may include:
- Hands-on manual therapy
- Strapping/taping techniques
- Specific rehabilitation exercises
Some shoulder impingement cases may be more stubborn and frustrating, taking between 3-6 months to resolve. However, shoulder impingements will usually respond positively and quickly to physiotherapy treatment.
If you are suffering from shoulder pain or impingement, visit your physiotherapist to get your shoulder checked and become pain free!
BY: Alice Chiang
6. Clinic Announcement
COVID-19 Update
COVID-19 Update
In light of recent events surrounding COVID-19 in Brisbane, we would like to inform you that Pain Free Physiotherapy & Allied Health is still OPEN during our normal operating hours.
We would like to assure you that we are still taking extra precautions for infection control procedures for the safety of your visits.
This includes:
- Screening questionnaires for our clients over the phone and in person
- Temperature measured for everyone that walks in the door, including every client, our staff and any visitor
- Maintain social distancing with every chair spaced out 1.5m
- Limit the number of people allowed at one time in the waiting area
- Keep all doors open for better ventilation
- Hand sanitiser station every 3m around the clinic
- Sterilisation of all common areas and treatment beds
- Our staff are hand washing with soap after each client
- Our staff will wear masks as an extra safety measure – please do not be alarmed by our precaution. Our staff are all healthy and we have strict internal policy in place in the unlikely event that our staff should feel unwell.
Remember: It is important that you let us know if you have any flu-like symptoms, in self-isolation, or have contacted suspected or confirmed COVID-19 cases.
Opening Hours:
Monday to Friday 8:30am-12:30pm
2:00pm-6:30pm
Saturday 8:30am-12:30pm (physiotherapy and podiatry only)
2:00pm-4:30pm (acupuncture only)
Sunday & Closed
Public Holidays
BY: Alice Chiang
6. Clinic Announcement