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A “salmon sperm” injection for your injured tendon? PDRN therapy explained
I really struggled to keep a straight face when I heard that one of our patients had had a “salmon sperm” injection for their tendonitis. But then I became curious and had a look at the research, and it turns out that it is actually a promising treatment – called polydeoxyribonucleotide (PDRN) therapy in medical circles. Here’s the state of play with regards to PDRN injections and tendon treatment.

Maryke Louw
6 min read


Runners, don't waste your money on NAD⁺ supplements
Here’s what the people in the white lab coats found when they tested NAD+ supplements for exercise performance, post-exercise recovery, and recovery from injury.

Maryke Louw
5 min read


Do altitude training masks really work? What the science says
Research shows altitude masks make workouts harder but don’t replicate true altitude training. Here’s what the science really says.

Maryke Louw
9 min read


Blood flow restriction training: Benefits, rehab uses, and safety guide
Learn how blood flow restriction (BFR) training works, its benefits for athletes and injury rehab, and how to use it safely. This evidence-based guide explains the science, optimal cuff pressures, and how to reduce risks so you can build strength and muscle with lighter loads.

Maryke Louw
9 min read


Proximal hamstring tendinopathy treatments – What works, what doesn’t, and what makes it worse?
Discover which treatments work best for proximal hamstring tendinopathy and which to avoid. This guide explains evidence-based strategies to reduce pain, restore tendon strength, and prevent flare-ups, with practical tips for faster, long-term recovery.

Maryke Louw
15 min read


Proximal hamstring tendinopathy stretches to avoid
If you have proximal hamstring tendinopathy, certain stretches can actually make things worse instead of helping. In this article, we’ll look at the stretches to avoid and what you can do instead to ease the tightness and help your hamstring tendon to recover.

Maryke Louw
3 min read


Pain explained – Tips to speed up injury recovery
Yes, (most) injuries cause pain. But the severity of the pain is not linked to the severity of your injury, and sometimes pain can persist long after an injury has healed. Learn how pain is created and how to use this to guide your injury recovery.

Maryke Louw
15 min read


Proximal hamstring tendinopathy – Causes, stages, and diagnosis
Learn what causes proximal hamstring tendinopathy, how to recognise its symptoms and what stage your injury is in, as well as the tests used for diagnosis.

Maryke Louw
14 min read


Running with proximal hamstring tendinopathy – Tips to help recovery
Proximal hamstring tendinopathy (aka high hamstring tendinopathy) can quite literally be a pain in the butt for runners. Learn how to decide whether you can run with proximal hamstring tendinopathy and how to adapt your running so it puts less strain on your injured tendons.

Maryke Louw
5 min read


Intermittent pneumatic compression boots for post-exercise recovery
Intermittent pneumatic compression boots are marketed as high-tech tools for post-exercise recovery. But do they really work? This article reviews the latest scientific evidence on how effective compression boots are at aiding recovery and how they stack up against other active as well as passive recovery methods, including just plain rest.

Maryke Louw
5 min read


Rehydration and electrolytes after exercise – How to get the balance right
Just chugging lots of water to rehydrate after a workout won't replace the salt you lost and might even worsen the electrolyte imbalance in your body. Here's our guide to the optimal mix of sodium, carbohydrates, and protein in your post-exercise rehydration drink, based on the latest research.

Maryke Louw
6 min read


Best red light therapy settings for injury treatment and exercise recovery
Red light therapy can be effective for treating many sports injuries and supporting post-exercise recovery. But each type of tissue (e.g. muscles, tendons) responds better to slightly different settings. And if you overuse it, it can actually slow healing! Read on to learn the ins and outs of how to use red light therapy at home for best results.

Maryke Louw
11 min read


Caffeine for running – The best strategies, from 5K races to ultras
One of running’s worst-kept secrets is that caffeine boosts your performance. What is less well-known is how much caffeine to take, when, and in what form. Here’s our guide on how to get the most out of this wonderful substance for races over various distances.

Maryke Louw
9 min read


Are insoles bad for your feet? A balanced look at a controversial topic
People who proclaim (often quite vehemently) that arch-supporting insoles are bad for your feet because they weaken your muscles take too narrow a view of the subject. They’re ignoring that we have different bodies and genetics. Let’s look at what the research shows, why some people might need insoles more than others, and the various ways you can keep your feet and body strong while using them.

Maryke Louw
6 min read


Good (and stylish) shoes for plantar fasciitis – A physiotherapist’s guide
What the latest plantar fasciitis research says about shoe types and how to figure out what might work best for your feet.

Maryke Louw
8 min read


Adapting the bridge exercise for high hamstring tendinopathy
What to do if the prescribed bridge exercises for your high hamstring tendinopathy are too painful.

Maryke Louw
5 min read


Icing your high hamstring tendinopathy – Yes or no?
We explain why it is fine to use ice to get relief from the debilitating pain that high hamstring tendinopathy can sometimes cause.

Maryke Louw
4 min read


Tips for sitting with high hamstring tendinopathy
Learn how to balance sitting – not too much, not too little – to reduce pain and support your recovery from high hamstring tendinopathy.

Maryke Louw
6 min read


Is running bad for your knees? What the latest research says
Will running “wear your knees out”, and is running bad for you if you already have arthritis in the knees?

Maryke Louw
6 min read


Pain after cast removal? Here’s why, and what to do
Here’s why a limb can be painful when your cast has been removed, and what you can do to get rid of the pain and get things back to normal.

Maryke Louw
15 min read
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