DOMS treatments – What works and what doesn’t
While it is not fully understood what causes DOMS (delayed onset muscle soreness), there are some proven methods for pain relief.
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Ankle braces for sprains – Do you need one, what type works best, and when to wear it
Who needs to wear an ankle brace, what type of brace is best, and when and for how long to wear it.
Walking with crutches – A step-by-step guide
The correct height of crutches, how to walk with crutches non-weightbearing and partially weightbearing, and with one crutch.
Neuromuscular electrical stimulation – Is it useful for training, recovery, and rehab?
This article explains the ins and outs of using neuromuscular electrical stimulation (NMES) for rehab, recovery, and training.
Resistance band exercises - How to use them for injury rehab
Options when choosing resistance bands, how to safely attach them, and how to start and then progress your resistance band workouts.
Should I have a steroid injection for an injury? Things to consider
Why a steroid injection for an injury should only be used in very specific circumstances. Also: what are the negative side effects?
Anti-inflammatory drugs for muscle pain and injuries – Why you should think twice
Drawbacks of using anti-inflammatories for muscle pain, whether it’s for an injury or to deal with muscle soreness during or after sport.
Injury flare-ups – What they mean and how to treat them
Why injury flare-ups happen, why it does not necessarily mean that your injury is now worse, and how to get your rehab back on track.
Foam rolling for quad or knee pain
We answer your questions about foam rolling quads. When can it help for knee pain? When is it best not to foam roll your quads? And more.
Navicular stress fractures – symptoms and treatment
The navicular stress fracture is classed as a high-risk stress fracture because it often takes a long time to heal, or it requires surgery.
Is walking good for gluteal tendinopathy?
Yes, walking can be an important part of your rehab and recovery from gluteal tendinopathy, but there are some factors to consider.
How PRP injections work and when they may be useful
PRP stands for platelet rich plasma. These types of injections have gained popularity over the last few years as a treatment option for a...
Using whole body vibration for rehab
For this article I took a look at the research around whole body vibration to see if it actually works and if so, how should it be done....
When to use ice or heat for a sports injury
This must be one of the most common questions that I’ve been asked in my years of practising as a physiotherapist. Whether you use ice or...
6 Steps to help you stay focused and motivated while recovering from an injury
It’s very easy to lose motivation and just sit on the couch and sulk when you’re struggling with an injury that is taking a long time to...
How to safely get back to running / exercise after injury
There are few things as frustrating as thinking that you’ve gotten rid of an injury just for it to flare back up after a few sessions of...
How to deal with the mental side of injury
We all have different reasons why we exercise. We all love different sports. We all gain different benefits from it. But the one...
When can you safely train after a cold or flu?
This week online physio Maryke discussed how you should adapt your training when you have cold or flu symptoms and what you can do to...
Do compression socks work?
In this article I discuss what compression socks are and how they work. I also take a closer look at the current research to find out if,...
Sports injuries: How to work with your natural healing process for the best recovery
Our bodies are really good at healing themselves IF we give them the chance to do so. In this article I explain the three phases of the...
Foam rolling / massage ball for glutes: When to avoid it, when it might be useful, and how to do it
The glutes is an area of the body that responds really well to foam rolling or self-massage using a massage ball (my preferred method)....
The ultimate guide to foam rolling
I’ve received so many questions about foam rolling recently that I thought it might just save me some time if I wrote a blog post that...
Is your spiky ball or foam roller as effective as a sports massage?
The sadistic foam roller has firmly asserted a place for itself in the exercising community. Coaches, physiotherapists and athletes all...
Sports and Vitamin D - Injury prevention and performance
Vitamin D has been shown to play an active role in bone health, immune function, protein synthesis, muscle function, inflammatory...
Calf foam rolling: When NOT to, benefits, and how-to video
Foam rolling can be great to loosen off your calves when they’re tight from training. But there are times when foam rolling can actually...
Injured? 5 Key steps to a quick recovery
Injury usually has a way of striking just as you feel you’re on a roll or you’re finally in sight of your goal. I’m very familiar with...
Foam roller: Hamstrings - Learn how, but also when not to roll your hamstrings
It's natural for your hamstrings to feel a bit tight and stiff after training, and using a foam roller or doing hamstring stretches can...
Why rolling, stretching, or massaging can’t fix your injury
This post was inspired by one of my patients that I saw in clinic last week. She’s a keen runner who is recovering from a foot injury....
4 Things you should NOT do when injured
Being injured really isn’t any fun. I am often asked on social media “I’ve injured my *insert your injury*. What should I do to...
How to return to running after injury
It can be tricky to safely return to running after injury, but you can avoid re-injuring yourself by following this progressive run/walk...
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