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Sports Injury Physio Blog

Body Hack #3: How to keep your muscles happy

Body Hack #1: How to look after your joints Body Hack #2: Recipe for strong bones Body Hack #3: How to keep your muscles happy (this article) Body Hack #4: How to avoid tendon pain (coming soon) Muscle injuries make up a significant portion of the injuries I treat in my physio clinic every week. Fun fact: You don’tRead more about Body Hack #3: How to keep your muscles happy[...]

Body Hack #2: Recipe for strong bones

THE BODY HACK SERIES: Body Hack #1: How to look after your joints Body Hack #2: Recipe for strong bones (this article) Body Hack #3: How to keep your muscles happy Body Hack #4: How to avoid tendon pain (coming soon) You’re making a mistake if you think that “brittle bones” or poor bone healthRead more about Body Hack #2: Recipe for strong bones[...]

Body Hack #1: How to look after your joints

THE BODY HACK SERIES: Body Hack #1: How to look after your joints (this article) Body Hack #2: Recipe for strong bones Body Hack #3: How to keep your muscles happy Body Hack #4: How to avoid tendon pain (coming soon) My 40's are looming and while I don't normally take much notice of ageRead more about Body Hack #1: How to look after your joints[...]

Do compression socks work?

In this article I discuss what compression socks are and how they work. I also take a closer look at the current research to find out if, like the manufacturers claim, they can truly help you perform and recover better. In this article: How compression socks work Can compression socks improve your performance? Do compressionRead more about Do compression socks work?[...]

Shoulder impingement – A common cause of shoulder pain

One of the most common types of shoulder pain that I treat in clinic is sub-acromial impingement. I know, it’s a mouth full! But the name will make a lot of sense once I’ve explained how the shoulder joint works and what the cause of this type of shoulder pain is. I’ve also included someRead more about Shoulder impingement – A common cause of shoulder pain[…]

SPORTS INJURIES: HOW TO WORK WITH YOUR NATURAL HEALING PROCESS FOR THE BEST RECOVERY.

Our bodies are really good at healing themselves IF we give them the chance to do so. In this article I explain the three phases of the healing process and what you should do in each one to get the best results. Understanding this is the key to a speedy and successful recovery. Remember, youRead more about SPORTS INJURIES: HOW TO WORK WITH YOUR NATURAL HEALING PROCESS FOR THE BEST RECOVERY.[...]

How do you cool-down after exercise? Here’s what works.

A cool-down includes all the activities that you do in the hour after exercise. It can broadly be divided into an active cool-down and a passive cool-down. An active cool-down is commonly believed to be better than a passive cool-down for recovery from training and preventing injuries, but is it really? I have to admitRead more about How do you cool-down after exercise? Here’s what works.[…]

YOU CAN SAVE TIME AND MONEY BY TREATING YOUR OWN PLANTAR FASCIITIS – HERE’S HOW

THE PLANTAR FASCIITIS SELF-TREATMENT SERIES: Causes of plantar fasciitis Self-treatment – overview (this article) Self-treatment – stretching Self-treatment – massage Plantar fasciitis is a pesky, painful and persistent problem, but the good news is that you can treat it yourself using some simple equipment if you know what caused it. No having to take time offRead more about YOU CAN SAVE TIME AND MONEY BY TREATING YOUR OWN PLANTAR FASCIITIS – HERE’S HOW[...]

TOP STRETCHES FOR TREATING YOUR OWN PLANTAR FASCIITIS

THE PLANTAR FASCIITIS SELF-TREATMENT SERIES: Causes of plantar fasciitis Self-treatment – overview Self-treatment – stretching (this article) Self-treatment – massage If you want to save time and money by treating your own plantar fasciitis, you need to understand that tight muscles as high up as your lower back and glutes (the muscles in your bum) canRead more about TOP STRETCHES FOR TREATING YOUR OWN PLANTAR FASCIITIS[...]

Massage for Plantar Fasciitis – does it actually work?

THE PLANTAR FASCIITIS SELF-TREATMENT SERIES: Causes of plantar fasciitis Self-treatment – overview Self-treatment – stretching Self-treatment – massage (this article) Yes, it does. Recent research(1) has found that patients suffering with plantar fasciitis appeared to have superior recovery rates if their physiotherapy treatment included soft tissue release (massage) – not only of the plantar fascia,Read more about Massage for Plantar Fasciitis – does it actually work?[...]

Elements Of The Perfect Warm-Up

You’re missing a trick if you don’t do a good warm-up before you run or do sport. Not only does it enhance your performance but it also prevents injuries. You can read more about the benefits of warming up in the first article of this series. In this article I’ll discuss what exercises you shouldRead more about Elements Of The Perfect Warm-Up[…]

Warm-up, Why Bother?

I can probably count on one hand the number of patients I see in clinic every week who actually does a proper warm-up before they exercise. I suspect the main reasons for this low number is 1. that they’ve been able to get away with not warming up and avoided injury until now and 2.Read more about Warm-up, Why Bother?[…]

YOU CAN FIX YOUR OWN PLANTAR FASCIITIS, BUT FIRST YOU NEED TO KNOW WHAT CAUSED IT

THE PLANTAR FASCIITIS SELF-TREATMENT SERIES: Causes of plantar fasciitis (this article) Self-treatment – overview Self-treatment – stretching Self-treatment – massage That pain in your heel may well be plantar fasciitis. It’s one of the top three sports injuries, after all. The bad news is that this pesky condition is notoriously stubborn to treat, can takeRead more about YOU CAN FIX YOUR OWN PLANTAR FASCIITIS, BUT FIRST YOU NEED TO KNOW WHAT CAUSED IT[...]

Dynamic Stretching And Its Benefits

Dynamic stretches weren’t even yet a thing when I did my degree in physiotherapy. I still vividly remember the first time that I witnessed a runner swing their leg from side to side as if they were trying to dislodge the limb. Fast forward to today and you’ll find that these (any many stranger moves)Read more about Dynamic Stretching And Its Benefits[…]

How To Use A Massage Ball To Relax Your Glutes

In the video below I show you the different massage balls and tools that you can use on your glutes and demonstrate how to use them. Make sure that you also check out the sections on when you shouldn’t use it and why you may sometimes find it ineffective. In this article: Video: How toRead more about How To Use A Massage Ball To Relax Your Glutes[…]

The Ultimate Guide To Foam Rolling

I’ve received so many questions about foam rolling recently that I thought it might just save me some time if I wrote a blog post that answers all the questions athletes may have. In this post I’ve taken a look at the most recent research to find out what foam rolling works for, what theRead more about The Ultimate Guide To Foam Rolling[…]

Is your spiky ball or foam roller as effective as a sports massage?

The sadistic foam roller has firmly asserted a place for itself in the exercising community. Coaches, physiotherapists and athletes all recommend using foam roller massage to increase muscle length and help recovery from exercise. The internet is full of testimonials to its effectiveness and it even has its own Wikipedia page! I frequently advise myRead more about Is your spiky ball or foam roller as effective as a sports massage?[…]

How To Use Protein To Boost Running Training and Recovery

With companies keen on selling you their protein powders and protein shakes, it is often difficult to know if nutrition advice on the internet is grounded in solid research or is just a ploy to get more sales. The advice provided by popular magazines like Men’s Health have also been shown to often be pseudo-science.Read more about How To Use Protein To Boost Running Training and Recovery[…]

What Is The Best Way To Replace Fluids After Exercise?

You may think that the answer to this question is rather obvious….drink lots of water. Well, it is and it isn’t. It is important to get the balance right when you rehydrate after exercise. If you drink a lot of fluid quickly, your body naturally increases the rate at which it produces urine (you justRead more about What Is The Best Way To Replace Fluids After Exercise?[…]

Easy 3 Step Test To Know If You Are Drinking Enough Water

Most people, when asked how much fluid they should drink in a day, will say 6 to 8 glasses. This is also the message being shouted out in most health magazines and blogs. But why then, do so few of us die when we don’t? Well, the answer to this is quite simple… there isRead more about Easy 3 Step Test To Know If You Are Drinking Enough Water[…]