Keep updated with the latest in the industry, health tips and more.
One of the most overlooked aspect of surgery preparation, in my opinion, is pre-operative rehab. While it may seem like something for post-surgery, pre-operative rehabilitation can play a vital role in enhancing the outcome of your surgery and ensuring a smoother, and possibly even a faster recovery.
Read MoreTennis elbow, also known as "lateral epicondylitis", is an overuse injury of the common extensor tendon in your elbow. This blog post talks about what it is and how to manage it.
Read MoreIncorporating Pilates into your routine can provide unique benefits that enhance your running game. In this blog post, we'll explore why Pilates is a perfect complement to running and how it can help you become a stronger, more efficient runner.
Read MoreAs a physiotherapist, I work with a lot of runners, and quite quickly I started to wonder if maybe it was time for me to give it a go myself.
Read MoreYou might have thought to yourself “Am I ready to start training for a triathlon?” It is quite a daunting test of physical and mental endurance but with a solid block of training it can become an incredible feat that leaves you wanting more.
Read MoreAs a runner, your body is constantly subjected to repetitive motion and impact and alongside that we are also progressively overloading it. Whether you're sprinting, jogging, or tackling hills, your muscles, joints and ligaments work hard to not only propel you forward but to help keep you upright and stable. To keep your performance at its peak and help prevent injuries, incorporating some mobility exercises into your routine is a quick and easy way to combat the strain we put our bodies through.
Read MorePregnancy can be an exciting and overwhelming time. There are many things individuals start to think about that have never really crossed their minds before. A big thing that people ask about is are they allowed to exercise and what kinds of exercises are safe.
Read MoreConsulting a physiotherapist before starting triathlon training can be a great way to prevent injuries and optimise your performance. Here are some key situations when you should consider seeing one:
Read MoreLateral ligament injuries to the ankle are far more common than many people realise, accounting for 85% of all ankle injuries. In fact, studies show that up to 40% of all sporting injuries are related to lateral ligament sprains, making them one of the most frequent and disruptive injuries in sports, especially in high-contact or indoor sports like basketball.
Read MoreA calf strain is a common injury that can affect anyone, from athletes to casual walkers. Whether you’re sprinting, jumping, or simply walking, a sudden pull or tear in the muscles of your calf can leave you sidelined for weeks or longer. Understanding the types of calf strains, their grades, and how they heal can help you recover faster and prevent future injuries.
Read MoreLife happens, and sometimes that means putting exercise on hold for a while. Whether it’s due to an injury, illness, or a much deserved holiday, it can be tough to get back into your fitness routine. The good news is that returning to exercise after a break doesn’t have to be overwhelming. With the right approach and not going too crazy, you can ease back into things safely and make it an enjoyable journey. Here’s how to do it
Read MoreIn your pursuit of better health and wellness, you may have encountered various treatments and therapies. One that stands out is the infrared sauna. Unlike traditional saunas that heat the air, infrared saunas use heaters to emit radiant heat absorbed directly by your skin.
The technology behind infrared saunas is fascinating. These saunas use infrared panels instead of conventional heat sources, which allows them to operate at lower temperatures while still providing a deep and detoxifying sweat. The heat penetrates your skin more deeply than warmed air, offering a range of health benefits.
Read MoreWe've all been there—something doesn’t feel quite right. A little ache in your back, a tight hamstring, or that annoying shoulder twinge. At first, it's easy to brush it off as a mere "niggle." It’s nothing serious, right? But what happens when that niggle starts getting louder, more persistent, or……turns into full-blown pain?
So, how do you know when your harmless little niggle has crossed the line into injury territory? Let’s dive in!
Read MorePilates is a highly versatile workout that focuses on core strength, flexibility, and body awareness. At its core, the Pilates method is essentially a mind-body centring technique that emphasises the importance of beginning movement from a central core of stability.
Whether you’re new to Pilates or a seasoned practitioner you may have encountered the terms Clinical Pilates and Fitness Pilates. Whilst both are rooted in the same core principles created by Joesph Pilates, they do have different focuses and applications. So, how do they differ, and which is best for you?
Read MoreKeep the tissues close by as we celebrate Nick’s hard work, vision and legacy. He has been the heart and soul of this clinic since it’s inception back in 2012 and I asked Nick to put some words in his final blog post for BIM.
Read MoreFor decades we have all been told when we sprain an ankle or jam a finger to "RICE" it. The belief is that the rest, ice, compression, and elevation will help manage the recovery and help reduce swelling and inflammation. But the question is should we be following the RICE principle? This is a principle that has been cemented into our short term management of soft tissue injuries for years but current research is pointing us in another direction.
Read MoreIn the blog we get down to the nitty gritty as we get to know Jess as she takes flight in her new home (you’ll get the pun later in the piece). She answers some fun and insightful questions that will give you a glimpse into her life, both as a professional and as an individual.
Growing up I spent my youth immersed in sport from swimming, water-polo, dance and even a bit of running here and there. I had an older brother so whatever he did I wanted to copy too (apart from dance that one was all me).
Read MoreIf you are like me and had some time off your running for holidays or are returning after an injury, it can be a super exciting time to get back into the swing of things but it is also important to understand the challenges that lay ahead of you and how to best navigate these.
There are two major factors when planning a return journey to running, volume and intensity. These are critical to get right and being patient and having a well structured program is a great way to make sure you are doing everything in your power to get back.
Read MoreAs a Physiotherapist we are taught that everything must be research based. However there are patterns in runners that will always be there because we are also humans. There are some of the common risks and mistakes i’ve noticed over the years.
Your life time running mileage counts
Running can be an addictive sport. You’ve focused the last 3 months building to run a distance you didn’t think possible. Then you want to beat your time. Next it’s a marathon. All within a year or two.
Read MoreYou’ve suddenly felt a pull in the back of the leg. You have a few weeks to your goal event and this isn’t the best timing. Getting the first 48 hours right sets you up for success. So rather than down a bottle of wine to drown your sorrows try this instead because you can still get there to that goal.
PS the acronym isn’t rice anymore it’s the Police (Protect Optimal Loading Ice Compression Elevation).
So rest is removed and replaced by the following
Rest is most definitely helpful for the first 48 hours. The reason being you haven’t generally laid down new tissue yet so walking around on it isn’t a great idea. Work from home or take a day off. Using the protectin of crutches, boots, taping or bracing can help protect the area as it heals in the first couple of days.
However continued rest after the first 48 hours is a really bad idea. It actually slows your recovery down with roo much rest. New tissdue needs load to heal and be of good quality. There are numerous studies to show those that started their rehab later took longer to get back to their goal.
The other bonus is starting to move and get your calf muscles working stimulates your lymphatic system to get rid of swelling faster. Less swelling equals less pain and better function.
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