Sleeping on your tummy means that your neck has to be fully rotated to breathe (unless you have a hole in your bed!).

This means that your joints are in a closed packed position all night which will raise tension within the joints in the side of the neck that leaves you vulnerable to neck stiffness in the morning. Over years this can cause problems.

Good pillows and a good sleeping posture helps a good night sleep but also helps to have a pain and stiffness free neck.

The quick answer is it depends. If your goals are muscle gain; high weights, low repetitions. If your goals is endurance; high repetitions low weights.

Sports often require both you need to hedge your bets. Contact your PhysioPro for advice on strength and conditioning for your chosen sport.

Gone are the days of Physiotherapists and Surgeons recommending 100 straight leg raises for recovery after knee surgery and injury. For best rehabilitation it’s quality. This means quadriceps activation through range, speed, intensity as well functionality. Rehabilitation needs to be sports specific at the end stage before you return to sport. A 5 km jog is not enough to achieve a sport ready athlete. Change of direction, acceleration and deceleration control is critical.

Balance is also not to be missed. VL (Vastus Lateralis – outer quadriceps) and VMO (Vastus Medialis Obliqus – inner quadriceps) is critical for tracking of the kneecap.

Ao do your quadriceps exercises but ask your PhysioPro for progressions and different ideas to optimise your recovery.

When you are doing exercises it’s not pain no gain right? Not always. Sometimes it’s important to remember not to poke the bear. If it’s inflammation based or structural then it’s important not to continue to cause pain as your body is telling you something if it’s very sore.

For example if it’s a shoulder bursitis, you need a period of avoiding overhead activities otherwise the bursa, similar to a blister that is under the skint hat you can’t see but whose job is to lubricate tendons will be inflamed. It would be like continuing to wear shoes which caused you a blister in the first place.

So if you are strengthening a muscle the mantra of no pain no gain is great. If it’s a structural injury. Don’t poke the bear!

The popularity of AFLW has lead to ASICS doing research and development in football boots. The Lethal shoe has been developed to adapt to the smaller joint structure for women for better performance, more comfort and less injuries.

The new boot slips less because the shoe heel cradles the athletes heel and the forefoot is narrower and a snugger fit which means the player gets a better feel of the ball off the boot. This should increase performance and stop foot and ankle irritation as well as blisters and pump bump or Haglands Deformity of the heel.

Well done to the research and development team at ASICS for the innovation.

Shoes that are light are always patient favourites but is that the best option? Everyone has different feet. High arch low arch, long or short. Everyone has different walking styles too. Forefoot striker, heel striker, quick step, slow step, high step. Options are endless. So there is no one shoe for everyone. But there are some simple tests you can do to test to see if your shoe is too old or just no good.

One of the best test for shoes is the wring test. If you can wring them out throw them out. Motion control is so important and this is a test for shoes structure which provides that control. The heel should be rigid to cup the heel. This can best tested simply by squeezing the rear of the shoe. Lastly the front of the shoe should bend well for the push off phase of walking and running,

Consult your PhysioPro if you are unsure about your shoes and how it could relate to your injury.

Couches can be the cause of a lot of back issues. When we sit on a deep couch our pelvis tilts backwards which can lead to increased disc pressure. Over months and years this pressure can lead to stress of the annulus fibrosis (the outer casing of the disc) , pushing the nucleus pulposis backwards […]

Best rehabilitation practice requires team work. The communication and chemistry of the team will dictate recovery.

Sports clubs should have an affiliation with a sports doctor, Physiotherapist, exercise physiologist and sports trainer for best results.

Contact PhysioPro to discuss how we can help create the structure you need for best results for rehabilitation.

Hamstring tears are common in football, netball and any sports that require quick explosive movements. It is however incredibly difficult to diagnose, treat and rehabilitate.

We have all heard of the back related hamstring. This indicates that there is a structure that could be irritating the sciatic nerve masquerading as a tear. It has been estimated that up to 30% can be estimated to be neural. This has been confirmed in MRI findings where players are scanned and all signs point to a tear, pain in palpation, hamstring curl and functional tests. But on scan there is no tear to see.

Anecdotally leading sports doctors have found that clinical testing can be misleading. 2 patients with similar tests can have 2 vastly different results.

Largely neural hamstring pain is a quicker recovery and requires a different management manual therapy and exercise rehabilitation.

Consult your PhysioPro who can guide you with differentiating the two and can give you a clear rehabilitation plan to recover in the quickest way.

It will be better when it’s better. It just takes 4-6 weeks. I’ll get back to sport after then. This is the kind of mind set that is limiting for injury recovery.

If you choose to:

Not wear a moonboot when advised with a stress fracture

Not leave your arm in a sling for a collar bone fracture for 4 weeks

Not rest, ice, compress and elevate the injury for 48-72 hours post acute injury

Not consult a Physio for a treatment management plan and rehabilitation exercises

Then you could be choosing for a longer period of immobility, injury, pain and less function but you could also be choosing for recurrence of the same injury in the future.