Tennis elbow? Jumper's knee? Tendon issues are one of the most common things physio's treat, but when it comes to managing them there's 3 main things to consider. 1. How much were you doing in the weeks/months leading up to the pain? 2. Take a step back and build it back up 3. Get it as strong as you can Too much, too soon Tendon's don't like big changes. Sharp spikes in load or volume with little recovery create problems. Deload to Reload Reduce aggravating activities enough to let things settle. Use this time to build capacity up. Capacity & Resilience The tendon couldn't handle what you were doing. So build up it's capacity to handle more in the future! Get it strong The best way to build up capacity is always to get it stronger to handle more tasks. Strength is the no.1 priority in tendon rehab!

Physiotherapy treatment involves many elements to ensure you get the results you want. Treatment involves assessment, goal setting, diagnosis, education and advice, hands on treatment and exercise rehabilitation. Assessment Helps to diagnose your issue as well as establish a baseline to build on and to assess progress. Determine pain provocation, deficits in movement, strength or stability, current exercise loading and technique. Goal setting Establish what is important to you, what you want to achieve and by when. This helps us with setting up an individualised treatment plan. Diagnosis Determine the structure that is causing pain or restriction as well as what is causing this structure to become an issue. This may be simple in an acute injury, but more complex in an overuse condition. Education and Advice Strategies to manage pain, promote healing and modify exercise. Long term management of chronic issues, changing habits and preventing future issues. Hands on treatment Combination of techniques to reduce pain and improve function. May include soft tissue release, joint manipulation, dry needling, bracing or taping. Exercise rehabilitation Improve the limiting factors found in your assessment that are the cause of your issue. May include exercises for strength, mobility, joint stability and improving movement quality, biomechanics and technique.

With winter sports kicking off, adolescent growth conditions can show up fast. Here are a few of the most common growth-related issues we see this time of the year plus some safe and easy ways to help manage them! Why do they occur? Often growth spurts lead to muscle tightness and increased strain on bones and joints. Sports-related stress and repetitive movements increase risk, especially in high-impact activities. Recent research highlights the importance of early intervention and evidence-based practices to manage symptoms effectively. Knee conditions: Sinding-Larsen-Johansson Causes pain at the lower end of the kneecap and is more likely in sports with Frequent kneeling or jumping. Osgood-Schlatters Causes pain and swelling beneath the kneecap and is more likely in adolescents active in jumping and running sports. Sever's disease Affects the heel and often occurs during growth spurts in active children, especially in sports with high-impact movements. Pain usually worsens with activity and improves with rest. Education & Management Tips Rest, modification and gradual return to activity are essential for recovery. Stretching and strengthening exercises support muscle strength, flexibility and joint stability. Evidence-based practices emphasise personalised care plans and professional guidance for long-term outcomes.

Stop ACL injuries before they happen Did you know 70% of ACL tears are non-contact injuries? This means they often occur due to movement and loading issues rather than collisions. The good news is you can significantly reduce your risk with targeted training. Here are the three key principles: 1. Proprioception and Balance Training Improves body awareness and knee control Includes single-leg stability exercises Trains your nervous system to react protectively 2. Strength training Builds protective strength in glutes, hamstrings and quadriceps Should include eccentric loading exercises 3. Plyometrics and Agility Teaches safe landing mechanics Trains proper deceleration and cutting form Quality of movement always comes before quantity Pro tip: Prevention programs like FIFA 11 + have been shown to reduce ACL injuries by 50% Want sport-specific recommendations? Get in contact with us!

Compared to static stretching, hip and core exercises result in significantly lower incidence of lower limb injuries in runners. Stretching is perhaps the most utilised prep routine for runners worldwide, however in 2023 researchers looked at the difference between stretching and performing strengthening exercises for reducing injuries in these populations. Interestingly the exercises performed the best!

Top tips to protect your shoulders and reduce the risk of injury. Shoulder injuries are common in sports, especially those involving overhead movement, contact and a risk of falling. Follow these 5 tips to reduce the risk of injury: 1. Strengthen shoulders in all directions Push, pull, overhead and to the side 2.Improve shoulder stability in the positions needed for your sport 3.Ensure good thoracic spine mobility 4. Work on strength and control through the whole chain, including the core 5. Ensure good technique when performing your sport Want to know more? We can design an individualised exercise program to protect your shoulders! Book in now for an assessment of your shoulder mobility, strength and stability. Feel good, Move well, Perform better!

With the winter sports season approaching soon, now's the time to focus on injury prevention! Follow these simple but effective tips to keep muscles resilient and stay injury-free. 1. TRAIN Gradually expose muscles to increased load, speed and movements both in the gym and on the field 2. MANAGE Follow the 10% rule - avoid increasing weekly training volume or intensity by more than 10% 3. RECOVER Balance high-intensity sessions with rest and active recovery methods BE PROACTIVE Injury prevention isn't just about what you do in the gym, it's about how you manage load, recovery and training efficiency!

Got a headache that starts in your neck? It might be a cervicogenic headache - pain caused by issues in the neck muscles, joints, or nerves. Keep reading to learn more about symptoms, causes and relief! Symptoms: Pain usually starts at the back of the head or neck, often one-sided. It can spread to the forehead, temples or eyes. Common triggers: Poor posture Neck injury Stress Jaw clenching or Teeth grinding Sleeping position Treatment options: Soft tissue release Joint mobilisations Education re Ergonomics Neck and back strengthening Summary: If you experience consistent neck pain and headaches, speak to a healthcare professional!

Low back pain is the most common persistent pain condition globally, and it can be difficult to navigate the best treatment and management. Any exercise is known to be better than no exercise to reduce pain and disability, however if you're looking for specifics, this review concluded pilates, core-based and mind-body exercises to be the most effective in reducing pain. Have a read below. https://www.jospt.org/doi/10.2519/jospt.2022.10671?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed