Monthly Archives: April 2012

Knee Pain in Runners: Are more proximal structures to blame?

Two of the most common injuries to present to the sports injury clinic in runners are iliotibial band friction syndrome (ITBFS) and Patellofemoral pain syndrome (PFPS) (Brukner and Khan 2007 and Ellis, Hing and Reid 2006).  ITBFS is characterized by pain and tenderness on the lateral aspect of the knee, which is usually due to […]

Importance of Stretching

Increases in societies sedentary lifestyles mean we are becoming less and less active, inactivity can lead to muscle stiffness, weakness and imbalances, which can have a negative impact on daily life. Low back and neck pain are among of the most common outcomes of poor flexibility and poor working postures. We are sitting at our […]

Blueberry Protein Pancakes

Recipe Ingredients 110g oats 300ml skimmed milk 2 scoops of vanilla whey protein powder (optional) 128g wholewheat flour 1 large egg 200g blueberries Method Soak oats in mild for 5 mins Mix in egg Mix in flour and protein Fold in blueberries Cook in skillet for 5 mins each side until golden brown. Can be […]

Cinnamon Protein Loaf

Recipe Dry Ingredients 1.5 cups Wholewheat flour 2 scoops of vanilla whey protein powder 1 tbsp baking powder 1/2 tsp salt 1/2 cup stevia or xylitol sugar Wet Ingredients 2 egg whites 1 cup skimmed milk 1/3 cup applesauce Cinnamon sugar 1/3 cup xylitol 2-3 tsp cinnamon Directions Preheat oven to 200 degrees Prepare a […]

Top 5 Exercises for Calf Pain

The gastrocnemius and soleus muscle are part of a powerful group of muscles located at the back of the lower leg. Both muscles insert into the calcaneus (heel bone) via the powerful Achilles tendon. The Gastrocnemius (commonly known as the calf) muscle is the largest of the 2 muscles and is located on top of […]