What exercises are good for skiing?

Exercise good for ski

Prepare your body for skiing and snowboarding

This exercise routine should be effective if done regularly. We usually recommend three times a week. Don’t hesitate to come in if you are not sure about what to do to get fit for skiing and general advice on how to prevent skiing injuries.

Watch out the exercise demos by our physiotherapist – Paul:
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To CrossFit or not to CrossFit?

That is the question that regularly pops up during our Physiotherapy sessions from clients.

CrossFit (CF) is a workout methodology created by former gymnast Greg Glassman in 2001. It consists of a variety of exercises such as Olympic-like lifts, cardio training and multi-joint movements (like box jumps, pull-ups and jumping rope). This method of training and community has exploded worldwide over the last ten years and definitely in the last 5 in Singapore. This can be reflected by the amounts of CF ‘boxes’ which have propped up in Singapore and a number of people we encounter in the clinic who are now doing CF. Read more

The Popliteus enigma

The popliteus is a small flat triangular muscle that sits in the back of the knee joint.  Its primary motor roles are knee internal rotation (twist inwards) and assists with knee flexion, and it can also externally rotate the femur and leg when the foot is fixed on the ground.

Causes of injury

It is usually injured due to a large force on a weight-bearing knee that may also injure ligaments and capsule leading to a  potentially unstable knee.

The popliteus may also be injured due to repetitive compression and tension due to particular types of knee joint motions such as when practising Brazilian Jujitsu (BJJ).

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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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Knee meniscal tears – how are they often described

imagesEach meniscus is divided into three sections the anterior horn, the body, and the posterior horn.

The meniscus is then further classified into thirds , being the outer third, middle third and inner third.

When describing meniscal tears, especially based on MRI findings and/or arthroscopic findings, they will usually make reference to the following descriptions:

LOCATION: The tear may be located in the anterior horn, body or posterior horn of the meniscus and may not be exclusive to one area but cross two or three areas. Tears are most common in the posterior horn.

It will then be classified further into which third the tear is located – the outer third, middle third or inner third. Once again the tear may cross over more than one third. This classification is important as will assist in determining the ability of the tear to heal since the blood supply is critical in the healing process, hence tears in the outer third have the best chance of healing.

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