I can’t tell you how many times I have heard…. ‘It all started last Christmas’…. This isn’t a story about love or friendship, as a physiotherapist it is always a story of when all the problems started. So here are my tips for 2018 to be injury-free. Over the festive period we do a lot […]
Top tips on how to get back to exercise
This question as easy as it sounds is very complex! I can safely say I spend approximately 20% of my time as a physiotherapist talking about how to get exercise in our lives. Some of us…. I will call them the ‘blessed folk’ are able to wake at 5.30am to go for 10mile run […]
Pain on the side of my hip, what is it? A Case of Gluteus Medius Tendon Pain
Pain on the side of my hip, what is it? A case for Gluteus Medius Tendinopathy Firstly, I think it’s important to clarify where you mean by your hip. If you were suddenly asked to perform the song ‘Let’s do the time warp again… with your hands on your hips’ then you would put your […]
How to manage Achilles Tendon pain, a case study on tendinopathies
Achilles Tendon Pain Achilles pain can start off as a mild symptom and if not treated effectively can stop you from running. At school drop off one morning a mom friend Louise was asking for some advice about her Achilles pain she was getting. She had started running again after a long break and was really enjoying it. […]
Benefits of Pilates- musings of a physiotherapist
Rewind 20 years…… I loved exercise and the sweatier the better, I have dabbled in most sports from triathlons to endurance running to hill walking to yoga and at no point did I want to do Pilates. When Pilates first entered the world of physiotherapy it was those skinny physiotherapists who drank Lattes and use […]
The Back Pain Series Episode 1 – Why do I have back pain?
There are two ways to answer the question, why do I have back pain? We can either discuss it as if we were reading an MRI, looking at the discs and joints and seeing what is happening inside our bodies or we can ask the question what things have contributed to my back pain? […]
How to strengthen your hamstring for Field Hockey
This is a good hamstring exercise for hockey working the hamstrings eccentrically. Make sure your back is straight. Do not do this if you have any tendinopathy issues. This exercise can be performed as repetitions of 10 on each leg and then repeat the whole set 3-4 times. It can also be used as a […]
Plank row exercise is great for your core strength, and shoulder blade strength. A great additional core exercise for Field Hockey.
Exercise to help reduce knee injuries in sport
Hop and hold drill is great for lateral control through the knee, power and Single leg work. Great for Field Hockey
Why do I keep getting an injury?
Recently I met a friend, she’s a couple of years younger than me (early 40’s) and a retired professional athlete. We always end up discussing her current injury status (occupational hazard as a physiotherapist). The conversation rang true for many patients I see, often women, often with kids, trying to get exercise back in their […]
How to perform a single leg exercise- Skater exercises
Skater exercises are great for single leg control, strength and balance. Its a great gluteal activation exercise for a warm up or to build on single leg work. Please make sure that you have the correct technique to make the most of the ex.
1 minute Plank routine for Hockey
Planks are great for strength of core and arms. Its a great way to build up strength and works effectively.
How to perform a good step up
Step ups can be progressions of lunges and are a good functional exercise that can be progressed.
How to perform a squat without over straining the knees
We all perform squats in our every day life and more and more with training. Performing a squat correctly will not only improve the muscles you are targeting it will also reduce injuries to the knee and back.
How To Stretch Your Hip And Gluteal Muscles
This video shows a hip stretch which can be performed post any exercise including running, cycling or strength work. Its important to stretch the hips as they can also make your back stiff. You need to be careful of your knee in this stretch.
How to reduce injuries as we get older
I have made many observations during my 20 years as a physiotherapist, one of which is that it is quite apparent that, as people get older, their injuries tend to reoccur and last for longer periods. When you were in your 20’s, if you had an injury, you could probably ‘shake it off’ in a […]
How To Do A Correct Hip Flexor Stretch
Hip Flexor stretch is important to open the front of the hip and reduce the arching on the lower back. It is an important stretch to get right. If you get any pain stop immediately.
Gluteal Strengthening Routine
These exercises are designed to build GLUTEAL strength. Often we presume that sport will build necessary muscle strength but often we need to specific strengthen muscle groups to reduce injuries and improve performance. Please be aware that you shouldn’t feel these exercises in your back. If you do please try and correct or stop the […]
Good technique for a forward lunge
A progression from a static lunge is a forward lunge. All the same principles apply to this lunge, making sure your knees are in correct alignment. Please see good technique as poor technique can lead to loading of the knees as well as ineffective results.
How to perform a Static Lunge
Static lunges can be performed for many different injuries including low back pain/ knee rehab. If you start to feel any pain in the knees with this exercise to need to consider your position again otherwise stop. The same is for if you feel any other pains. You can start by doing 10 reps and […]