By In Touch Physiotherapy Hip • Knee Injuries 0 Comments

Preventing ACL Knee Injury in Judo

Invented in 1888, Judo is now among the most popular Asian martial arts in the world. Literally meaning “gentle way”, the name may sound harmless, but its results are often fierce and powerful.

In Judo, the knee tends to be one of the most injured areas due to the nature of this sport having constant physical contact, repeated falling, and quick changes of direction. In fact, up to 28% of injuries in Judo involve the knee1, and one of its most commonly injured structures is the Anterior Cruciate Ligament (ACL), which can cause significant time off training as well as a higher risk of future joint instability and osteoarthritis.

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By In Touch Physiotherapy Hip • Knee Injuries 0 Comments

Tackle Your Morning Joint Stiffness

Waking up with ache and stiffness in our joints is something most of us have experienced. It is easy to blame it on age, but that may not be the whole story; you may also feel stiff when standing up from sitting for too long, or when moving your joint after staying in the same position for a while, like after sleep.

The stiffness generally resolves once you start moving or after a hot shower, however, there are ways to ease it even before you start your daily routine.

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By Angel Choi Achilles • Exercise • Hip • Injury prevention • Knee Injuries • Pelvic Floor • Physiotherapy tips • Short and long-term pain • Sport performance • Sports injuries • tendon 0 Comments

Test your hip strength for your chronic ankle sprain

Hip weakness is often neglected but is crucial to be identified especially for a chronically sprained ankle that is not improving. Hip weakness may have developed since the very acute stage of your injury when you walked in a compensatory movement pattern to avoid putting weight on your injured ankle. If the hip or gluteal muscles continue to stay weak at the later stage, it would put extra stress and continue to irritate your ankle.

 

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By Angel Choi Exercise • Hip • Muscles • Physiotherapy tips • Women's Health 0 Comments

Lucie’s Tips: Safe exercises for pregnant women

Safe exercises for pregnant women1. Sitting Glut Stretch

Key benefits: It’s a great stretch to loosen up the hips and lower back.
1. Sit on a chair and cross one leg over the other.
2. Keep your back straight and lean forward at the hips.
3. Try to hold for 30 seconds and repeat on the other side.
4. This can be done as often as you would like.
This might prove more difficult later on when the bump gets bigger and in the way.

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By Angel Choi Exercise • Hip • Muscles • Physiotherapy tips • Q&A with Physio • Women's Health 0 Comments

Q&A with Physio: Women’s Health Physiotherapy

Q: I am a regular runner and for years, every time I run I leak some urine – this never happens otherwise. Can this be treated?
Lucie: Yes. This is much more common than you think. It happens to many women when they jog, do heavy weights, during cross-fit or even when pushing their pram up a hill. It can occur in BOTH women who have and those who haven’t had children. It is usually due to a weakness or a confusion of the bladder. I can help in diagnosing the cause of this and effectively plan how to resolve the issue.

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By Angel Choi Exercise • Hip • Injury prevention • Muscles • Physiotherapy tips • Sport performance • Sports injuries • Yoga 0 Comments

Hip opening sequence for pain-free yoga practice

Do you ever experience pain in your back while doing back bending poses (eg. upward dog, wheel)? Or knee pain while doing a lotus pose?

It may not be your back or your knees that give you the sharp pain, but instead one of the common causes is due to the tightness in your hip and buttock muscles (gluteus, piriformis, tensor fascia latae). The reason is that when you are doing a back bending with tight glutes, the mobility of the pelvis and the lower back decrease leading to a “blocking” in the lower back. On the other hand, if you try to get into a lotus pose with tight glutes, you may tend to rotate from your knees instead of from your hips, which may cause a twist or sprain in your knees. Read more