Talofa Samoa and welcome back to your weekly health column. This week I try and answer some of the commonly asked questions I get in the clinic.

Can I do exercises on my own after my physiotherapy appointment?

Yes, if your physiotherapist suggests that you do exercises on your own then start doing the same. Sometimes the exercises you are prescribed will be demonstrated by your physiotherapist during your appointment so that you can do them independently, without the supervision of a physiotherapist. By doing these exercises in your own time you will speed up the recovery from your injury and your pain will gradually decrease over time.

Should I be worried about the cracking in my knees/shoulder/joints?

Joints are capsules of synovial fluid for lubrication, which contain pockets of gas that help with fluid movement. During movement, you can experience a rapid release of gas bubbles inside the joint capsules – specifically oxygen, nitrogen, and carbon dioxide. This release of gas is what you hear when your joints crack. The gas is self-regenerating, and the cracking is rarely ever harmful, even if it’s accompanied by pain or other symptoms. If you’re experiencing pain in a joint that is cracking, then it’s most likely a coincidence. It’s unusual for the cracking sound to be a symptom or source of injury.

Are Physiotherapists the same as Chiropractors?

Physiotherapists and chiropractors both work with patients who are experiencing pain or having difficulty while performing different physical tasks. The main difference between the two is their treatment methods. Chiropractors mostly rely on aligning parts of the body (adjustments) with a focus on the spine, while physiotherapists use exercise programs and assistive devices to improve patient's mobility or reduce pain levels.

What’s physio tape for?

There are different types of tape. The most popular are K tape (the colorful elastic kind) and Zinc Oxide tape (normally white). Kinesiology Tape is a stretchy, sticky, cotton tape that’s applied to the skin to give light support and promote movement. When applied to the skin it can influence skin sensitivity and stretch reception at the nerve level. In this way, it can help us notice movement in our body and provide more confidence following muscular or tendon injury. Alongside a physiotherapy recovery program, it can play a small but helpful role in rehabilitation. Plus, if you play sports, it’s a colorful way to ask others to be wary of that area.

Is Foam Rolling helpful?

Foam rolling serves its best purpose when it has a direct influence on sore muscles by applying pressure the area to desensitize painful or sensitive tissue. Foam rolling can also help your muscles recover faster from training, increase flexibility and mobility without impairing strength and improve blood circulation which is beneficial for your overall health. You can choose to use a foam roller when you have sore muscles or incorporate it into your weekly performance plan. You can try foam rolling for 5-10 minutes a day, making sure you avoid rolling directly over your joints.

When should I see a physio? 

If you’ve been experiencing a nagging pain for over 2 weeks, then now would be a good time to reach out for help. 2 weeks is usually enough time for your body to sort itself out without external help but if it has persisted then it’s unlikely that it will clear up on its own. Please note that if you’ve had a traumatic incident such as a sporting accident or a rapid onset of pain then do get in touch right away to avoid further injury. However, it’s important to note that physiotherapy is much more than pain relief and injury recovery. It’s about enhancing people’s performance and everyday lives too. So, if you’re looking to enhance your sporting performance or want to make everyday activities more comfortable and enjoyable then do contact a physiotherapist.

Eliana Viali is a physiotherapist and can be contacted at [email protected] for further inquiries.