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…
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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…
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…
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…
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…
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…
