Author Archives: pamela

The Humble Foam Roller

Soft tissue injury is a common presentation to the sports injury clinic, with studies reporting high percentages of athletic injury involving soft tissue. Dysfunction in the musculoskeletal system has been though to be initiated by acute and chronic mechanisms including: Physical Trauma Overuse Structural Imbalance Inflammatory processes Soft tissue injury can lead to pain and […]

Back and Core Stretching

Stretching should form an integral part of any training regime. Research suggests the best time to stretch is after exercise, making sure the muscles are warm. stretching a cold muscle can lead to potential muscle damage. Attached is some stretches focusing on the main muscles of the Back and Core. Back Stretching Program

Core exercises

A strong core is essential to optimal performance and the reduction of injury. Attached is a beginners program to strengthen the core. Core training program

Upper body Stretches

          Stretching should form an integral part of any training regime. Research suggests the best time to stretch is after exercise, making sure the muscles are warm. stretching a cold muscle can lead to potential muscle damage. Attached is some stretches focusing on the main muscles of the upper body. Upper […]

Initial Management of an Acute Injury

Once an injury occurs, whether to muscle, bone or ligament, it is imperative that you seek the most appropriate treatment for this. Injury often varies in severity, and therefore symptoms will differ. The most common signs of inflammation are heat, redness, swelling, pain and loss of function, not all of these symptoms may be present […]

Medial Tibial Stress Syndrome

Medial Tibial Stress Syndrome: Common Cause of Shin Pain What is it? Medial tibial stress syndrome (MTSS), commonly referred to as “shin splints” has received a lot of attention within the literature, often found to be a difficult condition to manage. Shin Splints is a term which has been used to encompass all causes of […]

Plantar Fasciitis

Plantar Fasciitis What is it? The plantar fascia is a broad band of connective tissue, which not only supports the arch of the foot, but also plays an important role in normal foot biomechanics. The fascia is designed to support the longitudinal arch of the foot. It attaches at the base of the heel bone […]

Calf Strains

Calf Strains What is it? The calf muscle is part of a group of muscles called the triceps surae, which includes the gastrocnemius, soleus, and plantaris muscle. The gastrocnemius has 2 heads and acts on the knee and ankle joint, the deeper soleus acts only on the ankle. The triceps surae group share a common […]

Iliotibial Band Friction Syndrome

Illiotibial Band Friction Syndrome What is it? The iliotibial band (ITB) is a thickening of the fascia that envelops the thigh, it acts as a lateral stabiliser of the knee and is an extension of the tensor fascia late and gluteus maximus muscles, which then travels down the outside of the thigh to insert into […]

Breakfast Quinoa

Breakfast Quinoa Delicious alternative to porridge. Serves 4 Ingredients 2 cups or 480ml of semi skimmed milk (or alternative soy, almond etc) 1 cup or 170g of dried quinoa rinsed 2 cups or 300g of fresh berries 2tsp coconut oil 1tsp ground cinnamon 4tsp honey (optional) Instructions Place milk in a pan and bring to […]