10 ways to make your ACL rehab easier!
10 ways to make your ACL rehab easier! Having an ACL reconstruction is never going to be easy, having gone through one myself in 2017 I can tell you it’s no walk in the park. However, there are ways to make life a bit more bearable – especially in the first few weeks. 1) Get […]
Knee pain and the hip-knee continuum.
Knee pain and the hip-knee continuum. Knee pain in the gym recently? It might be time to load up the hips! Knee pain is one of the most common presentations we see here at Stay Tuned Sports Medicine and it affects 25% of adults at some stage in their lives (Nguyen et al., 2012). In […]
Should you rest after an injury?
Should you rest after an injury? Perhaps not. Traditionally, our immediate response to a musculoskeletal injury is to rest and let the body heal itself, after all everyone who has done basic first aid knows that the R in R.I.C.E. is rest! However, the importance on rest has been greatly overemphasised in the past and […]
Hydrotherapy: workout in water!
HYDROTHERAPY: Water As A Workout! And you don’t need to be able to swim! Research is consistently showing hydrotherapy, or aquatic exercise, to be as effective as land-based exercise in reducing pain and improving function [3][7]. It’s no wonder that hydrotherapy has been used as a treatment modality for hundreds of years! It’s low impact […]
ITB Friction Syndrome
ITB Friction Syndrome What is the ITB? ITB or Iliotibial band is a thick band of fascia or sheet of connective tissue that starts from your hip bone (the ilium) and ends at the outside of your knee. There are two structures that connect to form the ITB and those are the tensor fascia latae […]
Australian Open Tennis: your personal entourage.
Australian Open Tennis: your personal entourage. Just a heads up, a little niggle will likely becomes a big niggle after you have played without a prep. We have just the team, and if you are a tennis player, we can be your own private entourage prepping you for the big game. I’m Simon and […]
Bursitis
Bursitis? What is that?! Have you recently consulted with your Osteo or Physio who has referred you for an ultrasound? Did they mentioned the possibility that you have Bursitis? Well let me explain a bit about what that is! What is a Bursa? A Bursa is a fluid filled sac that acts as a cushion […]
Ankle Sprains
Ankle Sprains Ashby Smith Ankle sprains are the most common lower limb injury for sports people and have the highest re-injury rate of all sports injuries. When we recover from ankle sprains and injuries we need to make sure that our exercise rehabilitation is comprehensive and properly strengthens the ankle before we get back to […]
How to Best Provide Ankle Support for Netballers –Kids, Teenagers and Adults
Every Saturday you can probably guarantee that a handful of us “lucky” netballers will come away from the courts with “twisted/turned/sprained” ankles. Why? Netball is a game that involves an immense amount of dodging and quick turns. Unfortunately, these movements can put pressure on the lateral ligaments of the ankle. If we happen to overdo […]
Compartment Syndrome
Compartment syndrome in the lower limb is essentially where the pressure within a compartment increases to a point where the nutrients supplying the structures within that compartment are either completely or partially occluded. In our lower leg with have 4 compartments; Anterior, Lateral, Deep Posterior and Superficial Posterior. Within each compartment there are specific muscles […]