Breakfast Quinoa

Quiona with Raspberries

Breakfast Quiona with Raspberries

Breakfast Quinoa

Delicious alternative to porridge.

Serves 4


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)


  1. Place milk in a pan and bring to boil, add coconut oil and cinnamon place rinsed quinoa in pan and cover for 10mins or until all the liquid has been absorbed.
  2. Take of the heat and fluff up with a fork, place in a bowl and leave to cool
  3. Once cooled (This can be made ahead of time to have in the morning) add the fresh berries
  4. Transfer to 4 bowls and add honey (optional)
  5. If making ahead of time, complete steps 1 and 2 and portion it up, this can be kept in the fridge for 4 days, alt place in freezer.
  6. When making for breakfast place in bowl microwave for 1.5 mins. (You can also add frozen berries and put in microwave with the quiona, you may need to extend the time. serve with honey if desired.

Online Coaching

A relatively new service to Sports Injury Scotland, the online coaching service is a personalised programme to enable individuals to achieve the most from their training and competitions, while minimising the planning and management of the program detail. the Sports Injury Scotland coaching programme is an individualised service, taking into consideration the individuals life/work commitments as well as correctly periodising an often tricky race schedule. All components of training will be covered, ensuring the risk of overtraining, weaknesses and imbalances are minimised. For more information regarding our coaching service please click here.

Relieving Neck Pain

The neck region is a highly complex series of joints, which offers great mobility; this increased mobility increases the vulnerability of the structure (Prentice 2011). Neck pain is extremely common with research finding the prevalence of non specific neck pain to be as high as 66.7% in a 1 year period (Sarig-Bahat 2003). Non specific neck pain has typically no known cause (Brukner and Khan 2012). A well known reason for neck pain, is the number of hours an individual sits at a desk, increases in flexion when reading, and lateral flexion when on the phone can place additional stress on the intervertebral disks, joints and muscles (Prentice 2011).

Many Treatment strategies have been evaluated for the management of non specific neck pain, the most common forms of treatment are exercise therapy, postural education, mobilisations and massage. success has been demonstrated when a combination of therapies are adopted. It is important when suffering from neck pain that you do not ignore it, the quicker you seek treatment the shorter the recovery. A number of stretching exercises which can be done at the end of a stressfull day or on the onset of neck stiffness, if these exercises do not help to relieve your pain, a course of treatment can be provided at the clinic.


Brukner, P. and Khan, K. (2012). Clinical Sports Medicine. 4th Edition, McGraw Hill, Austrailia

Prentice, W. E. (2011). Principles of Athletic Training: A Competency Approach. 14th Edition, McGraw Hill, New York.

Sarig-Bahat, H. (2003). Evidence for exercise therapy in mechanical neck disorders. Manual Therapy, 8(1), 10-20


Sweet Potato Pancakes

Sweet Potato Pancakes

Sweet Potato Pancakes



Potato Mix

1 Cup or 250 Grams Mashed Sweet Potato
1 tbsp. melted unsalted butter
1 egg
¾ Cup or 180ml Milk

Flour Mix

¾ cup or 96 Grams whole-wheat flour
1tsp baking powder
½ tsp. baking soda
¾ tsp. sea salt
¾ tsp. dried rosemary
¼ tsp. black pepper


1. Combine items from potato mix
2. Combine items from flour mix
3. Mix together potato and flour mixes until smooth
4. Spoon into a skillet on med heat
5. Cook on both sides until golden brown

Makes 6 Pancakes

Nutrition Partnership


Sports injury Scotland are pleased to welcome a new partnership with Nathalie Jones, a highly qualified and sought after dietitian, Nathalie is registered with the Health Professions Council, qualified in 2003 and has worked with people suffering with a wide variety of conditions and health problems. Nathalie has worked within the NHS and private practice, her expertise are often called upon by local and national radio, newspapers, magazines and television.

For further information on how to book an appointment with Nathalie visit or email

Matt Williamson

Matthew Williamson has recently joined Sports Injury Scotland and will be offering Sports Massage. Matt has recently graduated from Caledonian University with a MSc In Rehabilitation Science, he also holds a diploma in sports massage, as a keen runner and someone who has received sports massage on many occasions, Matt understands the frustration injury can cause and how important regular massage can be.

If you would like to find out more about the services Matt offers, you can contact him directly at and to make an appointment call 0141 221 4300.

One to One Yoga

Janis Green has recently joined Sports Injury Scotland, and will be offering one to one Yoga instruction. Janis has been trained to the highest standard through Yoga Scotland and is highly sought after. She specialises in yoga during pregnancy, Janis is also extremely interested in the benefits of yoga on the sports person, and how it can benefit performance.

For more information on the services she offers you can contact her directly at and to make an appointment call 0141 221 4300.