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The importance of warm-ups, and how to do them

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 in Sportspeople

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 […]

Ilio-tibial Band – Spiky Ball

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 […]

Lower Gluteals – Spiky Ball

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 […]

Pectorals – Spiky Ball

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 […]

Plantar Fascia – Spiky Ball

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 […]

Posterior Deltoid – Spiky Ball

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 […]

Rhomboids – Spiky Ball

The rhomboids are a group of muscles that run between the shoulder blade and the spine on each side. Similar to the upper trapezius muscles, they frequently become tight in people who spend long hours at the computer or in a seated posture. Excessive activation of these muscles in repetitive lifting movements is also responsible […]

Upper Gluteals – Spiky Ball

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 […]

Upper Trapezius – Spiky Ball

The trapezius muscle is divided into 3 parts – upper, middle and lower. By far, it is the upper trapezius region that experiences the highest degree of increased tension of the three. It’s the area that almost everyone has tightness in when you poke your thumbs into the back of their neck & shoulders. There […]