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A Fresh Take on Knee Pain Relief: Your Guide to PRP and Injection Therapy
March 19, 2025
Knee pain can really put a damper on your day-to-day life. Whether it’s from
arthritis, an old injury, or just wear and tear, living with sore knees isn’t fun. Luckily, modern treatments like injection therapies offer new hope. Let’s break down what PRP (Platelet-Rich Plasma) and other injection treatments are all about—in plain language that’s easy to understand.
What’s All the Fuss About PRP?
How PRP Works
Imagine your body is a natural repair shop. PRP therapy taps into that by using a small sample of your own blood. Here’s the simple process:
- Drawing Blood: A tiny bit of blood is taken from you.
- Spinning It: The blood is put in a machine (a centrifuge) that separates the good parts—especially the platelets, which are packed with healing power.
- Injection Time: That healing mix is then injected right into your knee.
The idea is that these platelets help kickstart your body’s own repair process, reducing inflammation and promoting healing. Because it’s your own blood, the risk of a bad reaction is pretty low.
The Perks of PRP
- Natural Healing: Uses your body’s own materials to heal itself.
- Fights Inflammation: Helps calm down the swelling and pain in your knee.
- Less Invasive: It’s just a blood draw and an injection—no surgery needed!
- Long-Term Benefits: Many people see improvements gradually over time, which can mean lasting relief.
Other Injection Options for Knee Pain
While PRP is gaining popularity, it’s not the only option. Here are a couple of other treatments you might hear about:
Corticosteroid Injections
- How They Help: These injections deliver anti-inflammatory medicine directly into your knee, which can quickly ease pain and swelling.
- Quick Relief: They often work fast but might not be a long-term fix if used repeatedly.
Hyaluronic Acid Injections
- What It Does: Hyaluronic acid is a natural substance in your joints that acts like a cushion. These injections help restore that cushion, making it easier for your knee to move smoothly.
- Steady Improvement: They might require a few sessions, and the results can vary.
A Peek at Stem Cell Therapy
- The Concept: Similar to PRP, this therapy uses your body’s own cells—in this case, stem cells that could turn into various types of tissue—to help repair damage.
- Future Promise: It’s still being studied, but it might offer even more healing potential down the road.
Choosing the Right Treatment
When it comes to injection therapies, there isn’t a one-size-fits-all answer. Here’s a quick guide to help you figure out what might work best:
- For a Natural Boost: PRP uses your own blood to help your body heal itself, making it a gentle option.
- For Quick Relief: Corticosteroids can reduce pain and swelling quickly, but their benefits might not last as long.
- For Smoother Movement: Hyaluronic acid can help improve how your knee moves by restoring its natural cushioning.
It’s important to chat with your doctor about your specific situation. They can help decide which option is most likely to bring you relief.
Real Talk: Benefits and Things to Consider
What’s Awesome
- Kickstart Your Healing: PRP can boost your body’s natural repair process.
- Less Medication: With these therapies, you might rely less on painkillers.
- Better Daily Life: Imagine being able to move around more comfortably and get back to doing what you love!
What to Keep in Mind
- Results Vary: Everyone’s body reacts differently. What works wonders for one person might not work as well for another.
- Cost Factor: Some treatments like PRP or stem cell therapy can be pricey and might not be covered by insurance.
- Multiple Sessions: Sometimes, you might need more than one injection to see the full benefits.
While injection therapies can be a great adjunct in a treatment plan, they are rarely a ‘magic bullet’ to fix all knee pain. If you’re thinking about a holistic approach including the right exercises, strength training, nutrition and sleep, then an injection might just help you progress to the next level. If you’re tired of letting knee pain hold you back, it might be worth discussing these options with your sports Physician. Dr Jacob and Bronwyn are ready to field your questions at the clinic!
Give us a call on 9191 1280
Always check with a healthcare professional before starting any new treatment.
As another sports season kicks off, so does the conversation around concussion . While not every head knock leads to a concussion, recognising and removing players when in doubt is crucial. ‘If in doubt, rule them out.’ Most discussions on concussion focus on recognising symptoms , but what happens after a concussion diagnosis? Here are six key facts parents need to know about managing concussion recovery.
This one goes out to all our field based athletes out there! For many of you, the start of your footy or soccer season is on the horizon. You might have played a few practice games, the team’s running load has picked up, and you’re starting to do more game -like drills. Whilst this is exciting and often more enjoyable than earlier parts of pre-season, it can also spell trouble. A ramp up in intensity, plus more kicking and more running can be a lot of change for any athlete. Whilst most of you will have a smart watch to track your running (or access to GPS systems if you’re lucky), how many of you track your kicking load?
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It’s a new year, and guess what? Your gut is ready for a glow-up! Often called your “second brain,” your gut isn’t just about digesting that extra slice of pizza— it’s a powerhouse that impacts your mood, immunity, and overall well-being. Time to give it some TLC! So, what’s the deal with gut health? It’s all about balance—the harmony of bacteria, fungi, and other microorganisms in your digestive tract. When your gut is happy, your body hums along smoothly. When it’s not? Hello, bloating, irregularity, and even chronic health woes. The MVP of gut health? Fibre . Think of it as the unsung hero of your digestive system, and it comes in two fabulous forms: Soluble Fibre : Found in oats, fruits, and legumes, this superstar dissolves in water, helping to regulate blood sugar and cholesterol. Insoluble Fibre : This tough cookie (from veggies and whole grains) adds bulk to your stool, keeping you regular as clockwork. But wait, there’s more! Power up your fibre game with prebiotics (the snacks your good bacteria love—think onions, garlic, and bananas) and probiotics (the friendly live bacteria in yoghurt and fermented foods). Don’t skip out on resistant starches like green bananas or cooled rice—they’re like a five-star meal for your gut. Now, let’s talk habits. Sure its been festive time over the last few weeks, and you might have had just one too many beers or wines. Excess booze and caffeine can leave your gut lining crying for help, and skipping hydration is a recipe for sluggish digestion. Even stress can throw off your gut’s mojo. So let’s take a whole-body approach to gut health! Practical Tips for a Gut-Healthy New Year Ready to treat your gut like the VIP it is? Here are four fun ways to make your digestive system your new bestie: Fibre First Thing : Start your morning with a fibre-packed brekkie—hello, oats and berries! Sip, Sip, Hooray! : Hydrate like a pro with at least 8 glasses of water a day. Fermented Fun : Add some zing to your meals with kimchi, sauerkraut, or yoghurt. Cut Back on the Gut Bullies : Swap caffeine overloads for soothing herbal teas or kombucha. Stay tuned for Part 2—we’re getting active in the name of gut health and making 2025 your best year yet!
New year, new you! The new year is a chance to rest, reset and create some resolutions (if that’s your thing). Whilst we’re big advocates for creating rehab goals all year round at Life Performance Sports Medicine, this might be the opportunity for you to create your own rehab goals. Have you been putting up with a niggle, pain, or problem for weeks, months, or even years? Is it something you are just attributing to old age, ‘wear and tear’ or a previous injury? It can be exhausting and frustrating putting up with pain, and it is easy to lose hope that it may not improve. We see many people who put up with pain for far too long before they do something about it. If this is you, keep reading! Conditions such as osteoarthritis are commonly seen as issues that will simply run their course, and there isn’t much you can do to stop them aside from wait for a joint replacement. This simply isn’t true. Whilst it may be extremely frustrating to put up with a sore shoulder or knee for years, or not be able to do the things you love, there is always something we can do to get your pain and level of function heading in the right direction. Whether it be seeing our dietician, Meagan, to help you eat and feel better Seeing one of our physiotherapists to come up with a targeted exercise program for you Having one of our podiatrists review the role that your footwear is playing in your condition. Whichever option it is, there are many avenues you can explore to improve your pain, all under the one roof . When it comes to exercise, we have a number of dedicated programs to meet your needs and improve your pain. We offer the GLA:D program, a proven exercise program aimed at knee and hip osteoarthritis. It has been rolled out across the globe and has been shown to reduce pain by an average of 36%! We also offer our very own Bones and Brawn program, which is aimed at individuals with Osteoporosis or Osteopenia. It focuses on improving the strength of your bones, boosting your mobility and assisting you with functional, day to day activities. So, use this festive season to relax, spend time with family and enjoy the sun, but I’d also encourage you to reflect on how your body is feeling, and more importantly, if it is holding you back from achieving your goals. Let 2025 be the year you get your body feeling like it used to!
Low back pain (LBP) is often dismissed as just a sore back that will go away on its own. But for many people, LBP can become a persistent, life-altering condition that goes far beyond a simple ache. The reality of chronic LBP is complex. It’s not just about the physical pain—it’s the ripple effects it creates across all areas of life. Tasks that used to be second nature, like picking up groceries or playing with the kids, suddenly feel monumental. Sleep becomes a nightly battle, with pain waking you at every turn. Over time, the frustration of dealing with constant discomfort can wear down even the most resilient people, leading to anxiety, depression, or a sense of helplessness. And the challenge doesn’t stop there. For many, LBP brings the fear of movement—an instinctive worry that bending or lifting could make things worse. Ironically, this avoidance often leads to stiffness, muscle weakness, and even more pain in the long run. It’s a vicious cycle that can feel impossible to break. So what’s the solution? Thankfully there is light at the end of the tunnel if managed correctly. The key is to treat LBP holistically . This means more than just pain relief—it’s about addressing the root causes, improving mobility, and rebuilding strength and confidence. Physiotherapy plays a vital role here, with targeted exercises and strategies that empower you to move safely and effectively. Education is another powerful tool, helping you understand your pain and how to manage it. Remember, LBP isn’t just a “bad back.” It’s an individual experience that affects different people in different ways. What works for one person, will not work for the next. Knowing which lever to pull at which time, is something that Life Performance clinicians know too well. Which exercise, how much and how often? Does the patient need psychological support? Do we need to empower the patient with confidence to move again? Are there fears and anxieties that must be faced & overcome? All of these questions are front of mind during a low back pain initial consult with our all star clinical team at Life performance. With the right support, you can break free from pain and get back to living life on your terms. Let’s work together to make that happen.
You’ve probably heard of Osteoporosis . It’s a relatively common condition affecting up to 1 in 4 women and 1 in 16 men over the age of 50. Osteoporosis is characterised by poor bone quality, making them more prone to breaking . Whilst nutrition and supplements such as vitamin D, protein and calcium are super important in improving health for people with osteoporosis, the importance of exercise is often overlooked. If you have osteoporosis, pause and reflect for a minute: what exercise do you do? How often do you exercise? When was the last time you lifted weights? When it comes to osteoporosis, unfortunately, walking your dog around the block won’t cut it. There are two forms of exercise which are really effective at improving bone health: Heavy Strength Training Jump Training / Plyometrics Heavy Strength Training involves lifting or moving weight, whether that be our own bodyweight (e.g. squat), or external weight, (e.g. a dumbbell bicep curl). Whilst this seems easy enough, the keys are how much weight we move, and how often strength training is completed. Bones and muscles get stronger when exercises are challenging , and when we experience significant fatigue. Strength training should also be completed at least 2-3x per week to maximise strength gains. Plyometrics, or jump training, involves rapid movements such as jumping, hopping or moving things quickly and powerfully . These kinds of exercises might seem a little optimistic or even dangerous, particularly if you are someone who struggles with your balance or mobility. Don’t worry, when completed under the guidance of one of our physiotherapists, they are a perfectly safe and effective exercise to improve your bone strength. Plyometrics are great to stimulate new bone growth, which is exactly what someone with osteoporosis needs! So where do you start? Our Bones and Brawn Exercise Program may be the solution you’re looking for. It’s been specifically designed by our physiotherapists to focus on key movements and areas that are prone to osteoporosis. See here to register your interest: Bones and Brawn Exercise Program If nutrition such as a Vitamin D, Calcium or Protein deficiency are part of the problem, we have just added a Dietician to our team! Meagan can help ensure your diet is ticking all the boxes to keep your bones in tip top shape.
Running success isn’t just about clocking miles—it’s a balancing act between pushing your body to its limits and staying injury-free. The secret? Tuning into both your internal environment —muscle strength, tendon elasticity, and explosiveness—and the external environment of footwear, surfaces, and recovery strategies. Internal Factors: Building Resilience Your body’s internal strength determines how well you absorb the impact of running. Muscle strength powers your stride, while tendons act like springs, releasing energy. Proper stiffness and ground contact times boost efficiency, while explosiveness (muscle power) enables quick acceleration. A strong aerobic system and good bone health are essential to keep your body resilient against the constant demands of running. While an element of internal resilience stems from genetics, a large part of how healthy and robust our body tissues are, is determined by physics! Forces that we put on our body - whether it be lifting weights, jumping rope or doing sprints, play a major role in how strong our tissues are. The classic example of a 30 year old who takes up running for the first time after being a competitive swimmer their whole life, can encounter issues with weaker bones and might be at a greater risk of developing a stress fracture. External Factors: The Environment Around You Your running environment is just as important. The right footwear supports your foot type and stride, while different surfaces (e.g., trail vs. pavement) impact joint stress. In fact, its variability in surfaces that wreaks the most havoc with causing injury. Lesson here is to keep a consistent surface. Smart programming —including rest days—helps you push yourself without going too far. Proper recovery , including time for your body to recover after a long or strenuous run, is crucial to let your body heal and adapt. Running Mechanics: The Cadence Sweet Spot Running mechanics play a major role in keeping you injury-free. Key adjustments like reducing stride length and increasing cadence (steps per minute) to around 160-180 can improve efficiency and minimize joint strain. Using a metronome or BPM music can help you lock into this rhythm and avoid overstriding, which commonly leads to overuse injuries. This tweak not only protects your joints but also helps optimize energy use for faster, smoother running. Finding the Perfect Balance There’s no one-size-fits-all when it comes to running technique. However, if you’ve struggled with injury or are currently dealing with one, analysing and adjusting your running mechanics is essential. Consulting with an expert clinician at Life Performance is crucial. Running is all about balance, and with the right combination of internal strength and external support, every step you take counts.
The Melbourne Marathon is just around the corner. For our running die-hards out there, Christmas has indeed come early. Whether this is your 15th consecutive marathon, or you’ve made a last minute decision with your friend to join in the fun, your preparation in the lead up is equally as important. Marathons can be a truly taxing experience on the body . Cramps, blisters and general soreness are almost a given, however, more serious injuries like a stress fracture or Achilles tendinitis / tendinopathy can be significantly reduced with a well- designed training program. As physios, our role is often dealing with the aftermath of these injuries to help you get back out onto the track. However, as the old age goes, prevention is better than cure! That is the main purpose of this article, so continue reading to learn how you can avoid coming to see us in the first place! Acute: Chronic Workload Ratio You may have heard of the Acute: Chronic Workload Ratio (ACWR) . It sounds complicated, but it is relatively simple. Think of it as how much running you are doing in the short term (normally the past week), compared to how much running you have done in the long term (normally the past month). For example, if you normally run 10km a week, and suddenly you run 20km a week, your ACWR will be quite high. If you normally run 10km, and then next week you run 12km, your ACWR will be much lower. So why is this important? Monitoring our ACWR and keeping it at a consistent level is really important to reduce the risk of injury . Our bodies don’t tend to react well to spikes in training, and many injuries we see as physios result from an error in the athlete’s ACWR . To keep on top of this, use technology like Strava or a fitness watch to keep an eye on any big spikes in your training load. Planning out your running in advance (e.g. creating a running schedule) can also structure your training program so that the lead up to the big day is as smooth as possible. The importance of strength and link to performance Strength training and runners used to be treated as polar opposites. Strength training makes you really big, strong and heavy, whereas runners need to be quick, nimble and light on their feet – why on earth would they lift weights in a gym? We have fortunately moved on from this old dogma and come to realise that the message is really clear: Lifting weights significantly reduces your injury risk, whilst also boosting your performance. It’s a double whammy of the highest order! If you are someone who is repeatedly injured, or you feel that your running program is top notch, but your times have plateaued, strength training may be the answer for you. If you are new to strength training and don’t have access to much equipment, perhaps start with 2 sessions a week focussing on key movements like calf raises, lunges and squats. If you really want to maximise the benefits of strength training, aim for 2-3x per week of legs and abdominal work. I’d also do a combination of lifting really heavy (eg 3 sets of 4-6 reps) and endurance training (eg 3 sets of 12-15 reps, using a lower weight) across the week. So, there you have it. If you would like some guidance with preparation for your marathon, or don’t quite know what to focus on in your gym program, our team is here to help. Happy running!
Contact
52 Errol Street,
North Melbourne Vic
Phone 03 9329 9988
Fax 03 9329 0914
Monday to Friday 7am–7pm
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info@errolstphysio.com.au