Injuries

When injury strikes or everyday aches and pains need a little attention, it can be hard to decide what action to take. Most people know that Heat and Ice can help but are unsure as to what benefits they will get from each. This summary gives a simple explanation about when to use a cool […]

Iliotibial Band Syndrome (ITBS) is one of the most common causes of ‘Runners Knee’ and accounts for up to a quarter of overuse injuries in runners. The ITB is a thick fibrous band of fascia which originates from the Tensor Fascia Latae (front of hip) and Gluteus Maximus (buttock) muscles of the pelvis, travels over

The Piriformis muscle is located in the buttocks, beneath the Gluteus Maximus . It runs diagonally from the Sacrum (base of spine) to the top of the Femur (thigh bone) and rotates the hip outwards. It is used to stabilise the hip during walking, running, cycling and climbing so is a very important muscle to

Also known as Medial Tibial Stress Syndrome (M.T.T.S), “Shin Splints” is a catch – all term for pain felt in the lower leg along the Tibia or shin bone. This injury is common in Runners, Tennis players and Dancers and is classed as an overuse injury. Common causes of shin splints: There can be a

A stress fracture is a series of microscopic fissures or severe bruising within the bone. It causes localised pain at the fracture site which may increase during exercise and subside during rest periods. Other symptoms may include swelling, tenderness to touch and visible bruising. In healthy adults, stress fractures usually result from repeated strenuous activity

The plantar fascia is a thick strap of connective tissue that runs from the ball of the foot to the heel. It supports the foot arch and gives us the spring in our step. Plantar Fasciitis is an over use injury of this tissue and causes pain in the heel which sometimes radiates out along

Ligaments are a connective tissue made from collagen fibres and they attach bone to bone at joints. Ligaments help to stabilise the joint and can become damaged if the joint is forced beyond its’ usual range of motion. An example of a commonly damaged ligament is the Anterior Cruciate Ligament of the knee. Sprains of

Muscles work by shortening or “contracting”. They cannot lengthen by themselves. In this way our skeletal muscles can pull on our bones to enable movement. Muscles are “told” to contract by our brain, via our nerves. They contract when they receive an impulse from a motor nerve. These nerve impulses only stimulate a limited number

During the acute inflammation stage of a soft tissue injury (24 to 48 hours), I would recommend the P.R.I.C.E. or P.OL.I.C.E. procedures: After that, the injury can be managed with a combination of Gentle movement, Soft Tissue Therapy and Rehabilitation exercises. Please get in touch if you would like to discuss. Protect – The damaged