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Sports Injury Physio Blog

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[…]

Sports And Vitamin D – Injury Prevention and Performance

Vitamin D has been shown to play an active role in bone health, immune function, protein synthesis, muscle function, inflammatory response, cellular growth and regulation of skeletal muscle. It is easy to see why researchers have started investigating its influence on athletic performance and injury prevention. According to Ogan and Pritchett Vitamin D insufficiencies areRead more about Sports And Vitamin D – Injury Prevention and Performance[…]

How To Combat The Effect Aging Has On Our Muscles

I don’t know about you, but I’m steadily becoming more and more paranoid about growing older (maybe it’s the fact that I’m turning 40 next year!). I’m often amazed at the differences I observe in my older clients that I see in private practice. Some of them still dance 3 times a week and flyRead more about How To Combat The Effect Aging Has On Our Muscles[…]

Strength Training Programme For Busy Runners

Most runners that I speak to know that they should be doing strength training to help prevent injuries, but very few of them actually follow a regular strength training programme. Reasons for avoiding it include not having time, not knowing what to do or my own personal one: “I just find it boring!” The problemRead more about Strength Training Programme For Busy Runners[…]

Injury Prevention 101: Calves

Chances are that if you run or play any sports that requires a bit of running, you would have experienced discomfort in your calves at some point. This article is a summary of the final session of the Injury Prevention series where I’ve looked at calf injuries, their most common causes and what you canRead more about Injury Prevention 101: Calves[…]

Injury Prevention 101: The Quads

The quadriceps is the large muscle group at the front of your thigh. Weakness and/or inflexibility of the quads can lead to a variety of injuries. This article is a summary of the penultimate episode of the Injury Prevention Series that I presented live in the Injury Support Facebook group. You can watch a replayRead more about Injury Prevention 101: The Quads[…]

Injury Prevention 101: Hamstrings

In this article I discuss what causes hamstring injuries and give you some practical tips and exercises to prevent them. It’s a summary of the fith session in the Injury Prevention series which I presented live in the Sports Injury Support group. You can watch the videos of the presentations in the group if youRead more about Injury Prevention 101: Hamstrings[…]

Injury Prevention 101: Glute Max

The gluteus maximus muscle is the largest muscle in your bum. It not only propels you forward, but also plays an important role in hip and pelvic stability. Weakness in the glute max can lead to lower back injuries, hip, knee, hamstring, adductor and even calf strains! This article is a summary of the fourthRead more about Injury Prevention 101: Glute Max[…]

Injury Prevention 101: The Gluteus Medius Muscle

The Gluteus Medius muscle is one of the key muscles when it comes to injury prevention and plays an important role in core stability. Weakness in the glute med has been shown to contribute to lower back strains as well as hip, knee and ankle injuries. This article is a summary of the livestream thatRead more about Injury Prevention 101: The Gluteus Medius Muscle[…]

Injury Prevention 101: Core Stability

In this article I summarise the main points from the second episode of the Injury Prevention series which is all about core stability and how it influences lower limb injuries. You can join the Sports Injury Support group to watch the rest of the series via livestream and ask me question that I’ll answer onRead more about Injury Prevention 101: Core Stability[…]

Injury Prevention 101: Position Sense or Proprioception

I’m kicking the injury prevention series off by discussing the importance of position sense and how a lack of this can predispose you to injury. This series is useful for anyone who walks, runs or jumps as part of their exercise. You can join the Sports Injury Support group to watch the whole series viaRead more about Injury Prevention 101: Position Sense or Proprioception[…]

Runners! Train Smart And Avoid Injury!

The majority of running injuries that I see in practice fall into 2 groups. The first is caused by a weakness somewhere and could have been avoided by a basic strength training programme. The second is through training errors. In this article I’ll give you some simple tips that you can apply to your trainingRead more about Runners! Train Smart And Avoid Injury![…]

How Sitting Can Cause Lower Back Pain

It’s really important to understand that the act of sitting, as such, is NOT bad for your back. It is only when you sit for too long or on bad chairs or in bad positions that it becomes a problem. This article only focusses on the lower back, but your sitting position can also influenceRead more about How Sitting Can Cause Lower Back Pain[…]