We have 24 discs in our spine, from the cervical spine (neck), through the thoracic (mid back) area and into the lumbar spine (low back). The discs sits between the vertebrae, and function as shock absorbers for our spine. The outside ring of the disc, called the annulus fibrosis, is made up of a dense […]
Traditionally, the acronym ‘RICE’ has been used when managing acute traumatic injuries, including sports injuries. However, recently this acronym has been revised. By providing a more comprehensive and accurate guide to management, the goal is to set the injured individual on the fastest and least painful path to healing and returning to their sports and […]
A common question I get is ‘why is my knee making clicking noises when I bend down or use the stairs, and what can I do about it? This is a question that I receive almost every day. I recently treated a 55 year old female with a 5 week history of pain and clicking […]
It doesn’t matter if you are playing representative sport or preparing yourself for a weekend gym session: Warm-ups are a necessary part of your preparation. Warm-ups assist in preparing you physically and mentally for an activity or competition, thus maximising your performance. They also play a vital role in injury prevention. While you want to […]
Ankle sprains are a common injury for the sporting population, and can be a frustrating setback. Sprains are usually caused by an inward ‘rolling’ of the foot, as ankle control is lost while running or changing direction. As the foot twists inwards, the ligaments on the outside of the ankle may be damaged or torn […]
The ITB (ilio-tibial band) is a long, thick band of fascia that runs along the side of the thigh from the hip to the knee. It is a highly overused (and hence tight) muscle, due mainly to strength imbalances and the way we use our bodies in everyday life. This can lead to a range […]
The gluteals muscles (aka the “glutes”, or the bum muscles) consist of 3 main muscles – gluteus maximus, gluteus medius and gluteus minimus. Glute tension is common in people doing lots of activity such as running or gym work involving lots of squatting. But far from being a condition that only affects athletes, glute tension […]
The pectoral muscles (consisting of pec major and minor) are found at the front of the chest, and are frequently tight in people who spend a lot of their day at a computer (which is most of the population!) Being seated in this position for hours on end causes the shoulders to roll forward and […]
The plantar fascia is a thick layer of connective tissue on the underside of the foot. It frequently becomes tight, often with no apparent cause, and is the primary contributor to ‘plantar fasciitis’, a condition where the fascia in the foot becomes inflamed and aggravated. Excessive weight-bearing activity and fallen arches have both been linked […]
The deltoid muscle is part of the shoulder – it’s like the “cap” over the top of the shoulder joint that gives it the rounded appearance. The posterior (or “back/rear”) part of the deltoid commonly gets tight with overuse, typically with excessive lifting or activites that involve stabilising the shoulder for long periods, such as […]
