Tips to Run Pain Free

January 10, 2010

Recently our physiotherapist, Lenia, was featured in Shape magazine Jan 2010. Here is an excerpt from the article.

Shin splints are caused by weak shin muscles or faulty running biomechanics while plantar fasciitisis the result of tight calf muscles that reduce the foot's ability to absorb shock. Here are some tips to stay on track. Read more

Written by chyetuan.chng · Filed Under Exercises/Tools, Injury Prevention, Running, Sports Injury | Comments

Stretches for Swimmers

October 23, 2009

Muscle flexibility is very important in swimming as events are won by milliseconds. A flexible body will help to improve your swimming performance by achieving maximal propulsion from each stroke. Here are some recommended stretches that can be done to improve your flexibility. Read more

Written by chyetuan.chng · Filed Under Exercises/Tools, Injury Prevention, Sports Injury, Swimming | Comments

Exercises for Ankle Sprain

September 22, 2009

Following our article on the most common ankle sprain, this article focuses on the rehabilitation exercise that will help with an ankle sprain.

Rehabilitation

Proper rehabilitative exercise is crucial in ensuring that new tissues are laid down and aligned properly during the healing phase. Rehabilitation exercise should comprise of four components: (i) range of motion exercises, (ii) progressive muscle-strengthening exercises, (iii) proprioceptive/ balance training, and (iv) activity-specific training.

Below are some recommended exercises that you can do at home. It is necessary to progressively increase the intensity of these exercises. Discuss with your sports physiotherapist so that they can progress you safely. Read more

Written by Cindy Tan · Filed Under Ankle and Foot, Exercises/Tools, Injury Management, Sports Injury, Uncategorized | Comments

What can i do for a hamstring “pull”

August 31, 2009

Pulling one’s hamstring is one of the most common soccer injuries and the most common cause is the lack of proper stretching before playing. When one says that they pull their hamstring, what it means is that one has strained or slightly torn their hamstring. Most soccer players think that by just resting for about 2-4 weeks without playing is all that is required to recover. However, this is not true. If you do nothing about the strain, you are at a higher risk of sustaining the same injury.
Read more

Written by Calvin Sim · Filed Under Exercises/Tools, Injury Prevention, Rugby, Running, Soccer, Sports Injury, Thigh, Treatment Option | Comments

TRX Suspension Training

August 9, 2009

Back2Sports was recently interviewed about TRX (Straits Times, 8 August 2009, ‘Traveling Gym’). We basically said that it is a great way to increase the intensity of your exercises but we strongly recommend close supervision during the early stages of training.

Written by chyetuan.chng · Filed Under Exercises/Tools, Injury Prevention | Comments

Warning! Is this how you stretch your hamstring?

August 5, 2009

Stretch A
click for larger view

Stretch A may aggravate your pain if you have a history of lower back nerve injury. When you bend from your hip with your knee straight the tension is at the back of your thigh, behind the knee. This focuses on the lower hamstrings and also pulls onto the sciatic nerve which originates from the lower back.

Written by chyetuan.chng · Filed Under Exercises/Tools, Injury Prevention, Knee, Sports Injury, Thigh | Comments

How to choose a Swiss-Ball

April 22, 2009

The Swiss ball has been with us for a long while, since 1963 to be exact. It was invented by Aquilino Cosani, an Italian plastics manufacturer. Swiss balls today are almost de-riguer in gyms and it is not unusual to spot one in place of a chair at work or at home. But with so many choices available, buying one can be a daunting. So how does one go about choosing a Swiss ball?

Written by MCR · Filed Under Back Exercises, Exercises/Tools | Comments

Beighton Scoring System

November 14, 2008

The Beighton Score is a simple validated system used to quantify joint laxity and hypermobility. If you think you may have hypermobility, you can check your Beighton Score using the table below

Written by MCR · Filed Under Exercises/Tools, Peripheral (NonSport), Sports Injury | Comments

To stretch or not to stretch before an event?

June 21, 2008

Stretching before a sporting event is a controversial topic amongst athletes and sports science experts. Some experts advocate stretching. Others claim that it causes more harm than good. Putting aside the various types of stretches that one can do, should one stretch or warm-up before a sporting event? The short answer is always warm-up but stretch selectively depending on the sport you play and your body’s limits. Read more

Written by MCR · Filed Under Exercises/Tools, Injury Prevention | Comments

Hamstring Exercises for Long Distance Runners

June 11, 2008

It’s common for runners to feel severe cramps in their hamstring or even tearing their hamstring while running. These tend to occur when the hamstring is either tight or weak. “But how come it can happen to me when I’ve been doing my hamstring curls in the gym?” one may think. The answer to this question comes from how you strengthen your hamstrings.

Written by MCR · Filed Under Exercises/Tools, Featured, Injury Management, Injury Prevention, Running, Sports Injury, Sports Performance, Thigh | Comments