By In Touch Physiotherapy Achilles • Exercise • Injury prevention • News • Physiotherapy tips • Running • Short and long-term pain • Sport performance • Sports injuries • Uncategorized 0 Comments

Self remedy tips for plantar fasciitis

shutterstock_117796435Plantar fasciitis or more appropriately termed plantar fasciopathy, is a common condition in the foot causing pain in the arch and/or heel. The plantar fascia is a thick fibrous band of tissue that runs from the heel to the toes and forms the arch of your foot acting as a natural shock absorber for the foot. Due to the nature of this fibrous tissue, it is not very elastic and limited in its capacity to stretch and elongate, thus with too much traction on the plantar fascia microtearing will occur.   Read more

By In Touch Physiotherapy Achilles • Exercise • Injury prevention • News • Physiotherapy tips • Short and long-term pain • Sports injuries 0 Comments

Pain in the ball of your foot – Morton’s neuroma

shutterstock_131393606Morton’s neuroma is a painful condition that affects the ball of your foot, and often feels like there is something in the ball of the foot, or that there is something in the shoe bunched up.

This nueroma is a thickening of the nerve tissue most commonly occurring between the third and fourth matatarsals (long bones in the foot), and occasionally between the second and third metatarsals. Involves a perineural fibrosis, where over time the sheath surrounding the nerve becomes irritated, inflamed and forms a thickened scar tissue around one of the nerves leading to your toes. Read more

By In Touch Physiotherapy Events • Exercise • Injury prevention • Knee Injuries • News • Physiotherapy tips • Running • Sport performance • Sports injuries 0 Comments

Marathon Tips

image006With the Standard Chartered Singapore Marathon fast approaching, this is usually around the time we start to see injuries trickle into the clinic, where people are madly ramping up their mileage each week to ensure they are on target with their training plan or catching up for lost time and simply haven’t had the chance to train as planned.

With several other running events across Asia which happen all year round, here are some handy hints for distance running, injury prevention and enhancing performance.

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By In Touch Physiotherapy Exercise • Injury prevention • News • Physiotherapy tips • Short and long-term pain • Sport performance • Sports injuries • Uncategorized 0 Comments

Common muscle imbalance seen at the hip / pelvis – Tensor Fascia Lata (TFL) dominates Gluteus Medius (Glut Med)

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It is common to observe this muscle imbalance by watching someone walking, running, standing on one leg, single leg squat or walking lunge. Common observations of someone with a tight TFL will be an increased anterior tilt of the pelvis, internally rotated femur leading to medial knee position, dropped opposite side of the pelvis “Trendelenburg” sign. TFL length may be reduced. Glut med strength will commonly be decreased due to inhibition of this muscle with an overactive TFL.

 

 

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By In Touch Physiotherapy Exercise • Injury prevention • Physiotherapy tips • Running • Short and long-term pain • Sport performance • Sports injuries • Uncategorized 0 Comments

DOMS – what is DOMS? (Delayed Onset Muscle Soreness)

DOMSDOMS is an acronym for Delayed Onset Muscle Soreness which is the muscle soreness experienced 24-48 hours post-exercise. It can also start as early as 6 hours and last till 72 hours post-exercise.

DOMS is a common result of intense physical activity that stresses the muscle beyond what it is accustomed to. Eccentric contractions are more likely to cause DOMS because eccentric loading puts a higher demand on your muscles compared to a concentric contraction of the muscle, and with these higher loads/demands the muscles suffer microtrauma.

DOMS is thought to be microtrauma in muscle and connective tissue and causes inflammation and subsequent pain. Anyone can get DOMS and is more pronounced when a new training activity or increased training load (volume or intensity) is introduced. DOMS is not a bad thing, it is really a sign of your body trying to make adaptions in an attempt to better prepare your body to do the same activity again.

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By In Touch Physiotherapy Exercise • Injury prevention • News • Physiotherapy tips • Short and long-term pain • Sport performance • Sports injuries 0 Comments

When to replace your running shoes?

running-shoe-371625_960_720-2The question is often asked. “How frequently should I replace my running shoes?”

Worn out running shoes can potentially increase the risk of injury, so it is important to remember all running shoes will wear out eventually. How quickly this happens is determined by your mileage, the surface you run on, body weight and foot type.

Here are some tips about replacing running shoes: Read more