Bracing: when it is helpful and when it isn’t

A very common question we get asked at Holistic Hands Osteopathy is “Do I need to wear a brace to help with my injury?” Well this is very much a ‘depends’ sort of answer. It depends on the injury, where along the injury process you are and your personal circumstances.

Let’s first outline the advantages of wearing a brace and give some examples of when you might need to wear one.

Braces are items we place on a body part, usually over and around a joint, to provide extra stability to that area. They come in different forms but are generally quite flexible and elastic to ensure they move with the body, whilst being strong enough to protect the joint simultaneously.  Some braces are quite movable whilst others can lock a joint in a particular position.

When is it helpful?

The advantages of bracing include:

•           Providing stability to an injured body part to aid with treatment, rehabilitation and return to sport or work scenarios

•           Allowing faster healing by limiting movement at an injured body part

•           Reducing pain by de-loading injured structures

•           Can be easily put on and removed for any given situation

•           Are widely available and affordable

A common injury where you may need to use a brace is in the early stages of a moderate to severe medial collateral ligament (MCL) sprain of the knee. Imagine your knee has been forced inward whilst your foot is planted on the ground. If the force is great enough, the ligament stretches, tears and the stability of the knee is compromised. In this case, a brace is helpful to stop the knee from falling inwards again, which would interrupt the healing of the ligament. As healing progresses, the brace can be used less frequently or removed altogether to allow for more movement and activity. Other examples where a brace may be required include:

•           Wrist and ankle sprains

•           Tennis or golfer’s elbow

•           Knee cruciate ligament sprains

•           Pelvic instability (these are particularly helpful during pregnancy)

•           For stabilisation and re-training of scoliosis cases (i.e. abnormal spinal curves)

When isn’t it helpful?

One of the most common negative effects of bracing that we see is over-reliance. When someone has injured their ankle playing netball, part of the rehab process to get them back on the court quickly may be to wear a brace to provide them with the confidence to play to their full potential without fear of re-injury. This is all well and good as long as they wean off using the brace as rehab progresses. Many people end up wearing the brace as a safety net for 6 months, a year, or even longer because they are scared of re-injury. If you rely on a brace for support, it means the body part that was injured won’t have the necessary forces placed through it to ensure a full recovery to a pre-injury state. This could affect many factors including muscle strength, ligament stability and the body’s ability to know where the joint is in space (a.k.a ‘proprioception’). In order to return to that state, it's necessary to move and exercise completely unaided.

Other disadvantages include:

•           Failure to achieve full joint range of motion post-injury

•           Possible muscle wasting

•           Increased loads placed on other body parts, which can risk another injury elsewhere

Our best advice to you is to never see a brace as a replacement for good movement and rehab. Always follow the advice of your practitioner as to when you should and shouldn’t wear a brace. If you have any doubts or questions, please call us on 0439379847 to discuss.

Foam Rolling: What's All the Hype?

A Beginners Guide

Self-Myofascial Release, more commonly known as Foam Rolling, is becoming a familiar everyday practice for people of all ages and fitness levels. It utilises a range of well-designed and affordable products to “release” muscle tightness or trigger points, and release through fascia.

Fascia is like an elastic cling wrap which attaches to the muscles, bones and ligaments to provide support throughout the whole body. However it can become restricted and stiff, sometimes causing pain, due to life style factors, intense exercise, postural and movement patterns. 

The purpose of foam rolling is to assist the body, it's fascia and muscles, to return to normal function and assist in the recovery, so the body is able to perform to the best of its ability, benefiting a wide range of conditions.

Nobody, athlete or otherwise, wants to put up with pain, restriction and suboptimal performance. Unfortunately stretching alone often doesn't release through tight fascia. So with the help of not only foam rollers but also massage balls, lacrosse balls and other various tools, one can release through the fascia and muscles by applying pressure to various parts of the body.

 

When should you foam roll?

To get the most benefit, foam rolling is best done on a regular basis. The more you do it, the less painful it will be. For those who exercise frequently, it should be done daily, pre and post exercise.

Using it gently it for 5 minutes pre-exercise will assist in warming up the muscles and improving mobility through the joint. After your session is when you can go harder and get deeper into the tissues. If you don’t have time immediately after your session to roll, just ensure you do it before you go to bed that evening.

How long should you foam roll for?

The most efficient way to foam roll is by focusing on one muscle group at a time. Studies have shown that between 2-5 minutes of rolling a muscle group is when you will get the most benefit.

Instead of rolling over the entire muscle, roll over one area of the muscle that feels tight, until you feel it has released and then move to the next area of tightness. Don’t forget to breathe!

There are so many types of rollers! Which do I choose?

It’s always best to invest in a good quality roller as this will provide you with the longest life. For beginners, start with smooth roller (you may be familiar with the blue roller) and then once your muscles have become accustomed to it and you feel like it’s not providing you with enough pressure, you can upgrade to a firmer one (usually black) or ones with spikes or grooves.

If you have any questions about recovery techniques, gives us a call and we can assist you in achieving your goals!