Slipped Disc – Does it really slip?

slipped discSlipped disc, known medically as a prolapsed disc, is a medical condition affecting the spine in which a tear in the outer, fibrous ring of an intervertebral disc allows the soft, central portion to bulge out beyond the damaged outer rings.

Discs are shock absorbers which act as a spacer between each vertebra in the spine. Discs are made up of an inner ring which is a jelly-like substance known as the nucleus, and an outer ring which is a thick and rubbery-like-substance known as the annulus.

Bulges in the annulus and drying of the nucleus are common symptoms of ageing (>30 years). These changes are generally painfree, but may become symptomatic. Annular tears or disc ruptures usually occur with heavy lifting or twisting in a flexed position, or coughing/ sneezing. If the nucleus ruptures this can exert pressure on the spinal cord or exiting nerve roots, and this is called disc herniation, disc protrusion or disc prolapse. This can then cause chemical irritation to the nerve and surrounding tissue or mechanical pressure on the exiting nerves. Both of these nerve irritations can cause subsequent sciatica. Read more

Foam rolling the glutes

Foam roller is a useful tool to use as part of your recovery plan. It uses the principle of deep compression to help roll out adhesions or knots that develop over time. Rolling out these knots that are caused by over activity or under activity, will help to restore original muscle length, which assists in functionality.

Check out this exercise for foam rolling the glutes.


Do your knees “crack and grind” when squatting or using stairs

Knee crackingThe patellofemoral joint is part of your knee involving the knee cap (patella) and the thigh bone (femur). The patella sits inside a grooved surface on the distal end of the femur. The patella should glide up and down in this groove smoothly, but can sometimes be misaligned and caused maltracking. The quadriceps muscle holds the patella and helps control the movement in the groove.

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Glute Bridge: Exercise for stronger butt muscles

Check out this glute bridging exercise, an effective way to strengthen your butt muscles.

Glutes play an important role in many running and impact sports for speed, power and stability. Strengthening your glutes is key for sport performance and also assists with injury prevention for many lower limb and lower back complaints.


Lower back pain and golfers

golfResearch suggests that the incidence of insidious low back pain (LBP) in golfers may occur as a result of factors such as cumulative load from high volume swing practice; lateral shearing forces created on the downswing by trunk side flexion and trunk rotation; an over-rotation of the trunk on the backswing, and /or core muscle dysfunction, to name a few.

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Shin splints

Shin splintsShin splints, also known as medial tibial stress syndrome, is a term for pain on the front inside part of the lower leg. Shin splints involves inflamed muscle, tendons, and the thin layer of tissue that covers the bone.

Shin splints happen over a period of time when constant pounding and stress are placed on the bones , muscles and joints of the lower leg. The result is irritation and inflammation, both of which cause pain.

Factors that may contribute to to shin splints may include: Read more