The hip joint is one of the most important joints for athletes, it is used in movements such as running, jumping, changing in direction, and kicking. In high impact sports, the chance of injuring the hip increases. For example, this can range from minor muscle strains to major structural pathologies, including fractures. Even with the best preventative strategies, hip injuries do occur in sports either from overuse or acute trauma. However, athletes can get back to full recovery and performance if the injury is diagnosed early and managed appropriately. Types of Hip Injuries Muscle Strains Kicking is a common method…

Both ice and heat therapy are commonly used in Physiotherapy clinics and at home for pain relief and injury recovery. Each therapy has its own mechanism of action (how it works) and advantages. Read more to find out how each therapy affects you, and which one may suit your situation more. What are the effects of ice therapy (cryotherapy)? Slows blood flow: First, the main mechanism in how cold therapy works is by constricting blood vessels (vasoconstriction). As a result, this can help reduce bleeding, bruising, and swelling after an injury Reduces inflammation: Additionally, through vasoconstriction, cold therapy minimizes the…

Deadlifting is a highly effective exercise for building strength, especially in the posterior chain (glutes, lower back, and hamstrings). However, improper technique or a lack of foundational strength can lead to injuries, especially in the hamstring. If you are an avid lifter or just looking to get started with deadlifting, here is a quick guide on preventing and recovering from hamstring strains related to deadlifting. What do the hamstrings do in a deadlift? The hamstrings are a group of three muscles located at the back of your thigh: the biceps femoris, semitendinosus, and semimembranosus. These muscles are primarily responsible for…

An ankle sprain is one of the most common injuries. Rest, ice, compression, and elevation, or the RICE rule, will be the go-to’s for ankle sprains. In most cases, ankle sprains heal between 4-12 weeks depending on the severity of the injury. Although the injuries will heal with time, a failure to seek treatment and physical rehabilitation for your ankle after just one injury is enough to leave it weaker. Consequently, this makes your ankle more vulnerable to future sprains or chronic instability. Interestingly, about 20% of ankle sprains are estimated to lead to chronic instability. What causes you chronic…

ACL rehab is very important for you to get back to your normal life as well as your athletic activities. Frequently, sports injuries lead to pain, inflammation, and instability in the knee that can interrupt your daily life. However, working alongside a Physiotherapist, you will be able to recover and participate in physical activities again. How does an ACL Injury occur? The most common mechanism of injury is non-contact, such as a twist on a planted foot, coming down badly from a jump, or a sudden stop. Usually, ACL tears are very common sports injuries such as in soccer, volleyball…

Hamstring strains are a common injury among young athletes, particularly in sports that involve sprinting, jumping, or sudden changes in direction. Importantly, the hamstrings, a group of muscles located at the back of the thigh, play a crucial role in movement and stability. When these muscles are overstretched or torn, it can lead to pain and functional impairment, impacting a child’s ability to participate in sports and other activities. Causes of Hamstring Strains in Young Athletes Hamstring strains are usually a result of an injury at a particular moment in time. It can be a fall, or an awkward movement…

What is turf toe? Turf toe is a type of sports injury that occurs in athletes with a lot of pushing off or changes in direction in their sport. Anatomically, turf toe is a hyperextension injury of the joint of the big toe. Essentially, the toe is forced past its normal range of motion. Unfortunately, this results in injury of the joint and tissues around it. How does it happen? The big toe is one of the most important joints for generating speed and power in our lower body. When we land on or push off from a surface, the…

So you’ve decided to be part of the 1% that completes a marathon, an incredible achievement! Training for a marathon is demanding on both your physical endurance and mental resilience. One of the most common dangers comes from experiencing a sports injury during your training. This could be overuse injuries, strains, sprains, and more. Ultimately, these can hinder your progress and even affect you on race day itself. To help you keep your body as healthy as possible, here are some essential tips to avoid sports injuries while training for a marathon: 1. Start Slow and Build Gradually Tip: Avoid…

Sports injuries are an unfortunate but common occurrence among athletes of all levels. Whether you’re a weekend warrior or a professional athlete, injuries can interrupt your training and competition plans. However, with the right approach to rehabilitation, you can get back to doing what you love with confidence. In this blog post, we’ll explore how physiotherapy plays a crucial role in managing and preventing sports injuries. Understanding Sports Injuries Before diving into how physiotherapy can help, we should understand the nature of sports injuries. Firstly, they can range from acute injuries like sprains, strains, and fractures to more chronic conditions…

What is a torn meniscus? Different types of meniscal tears, depending on location and orientation The meniscus is a C shaped fibrocartilage in our knee joints, located between the tibia and femur. Importantly, they work as shock absorbers for the knee joint. Our knees are weightbearing joints and as a result, must withstand a lot of force. On each side of our body, we have one meniscus on the inside (medial), and one on the outside (lateral). Unfortunately, the medial meniscus tear is more common torn. Especially, in individuals who play contact sports and high impact sports. How does a…