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

Muscle Tears – risk factors

shutterstock_105029660 1Some common factors associated with muscle tears are:

  • Dehydration – it is important to keep hydrated with fluids and electrolytes before, during and after sport activity to prevent muscle cramping and muscle tears.
  • Insufficient warm up – warm up before activity must be dynamic. This aims to warm up the muscle, increase blood flow to the muscle and facilitate neural pathways to muscle to activate the muscle. Should not do static stretching. Warm up should involve dynamic stretching and cardio work. Warm up should last approximately 10 minutes.
  • Fatigue and lack of strength of the muscle – muscles are more likely to tear if not strong enough to handle the tensile load put through the muscle in sport. Need to consider strength and endurance.
  • Lack of pre-season training and sports specific activities – it is important to ensure you adequately prepare for the sport you are playing by making sure training is specific and a good pre-season is done.
By In Touch Physiotherapy Exercise • Injury prevention • Knee Injuries • News • Physiotherapy tips • Running • Short and long-term pain • Sports injuries 0 Comments

Beach running – with the good comes the bad

beach runningNot only does the beach offer a change in scenery, relaxation, and a potential source of motivation for training, it also offers a change in surface that is lower in impact and ground reaction forces. This change in surface can be beneficial for people with bony impact related injuries or for people who train frequently on a hard track and want to mix up their training load with a lighter impact session. Read more

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

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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By In Touch Physiotherapy Achilles • Injury prevention • Knee Injuries • Physiotherapy tips • Running • Sports injuries 0 Comments

Ankle sprains can often lead to chronic knee pain

physio-ankle-treatmentAnkle sprains can often lead to chronic knee pain such as patellofemoral (kneecap) pain, jumper’s knee, runner’s knee.

Ankle sprains can alter ankle joint mechanics and cause reduced ankle movement (particularly dorsiflexion of the ankle). This reduction in ankle dorsiflexion causes increased valgus movement on the knee in functional tasks/ sports. Read more

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

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.