Category Archives: StepasidePhysio Blog

5 Exercises to Reduce Runners’ Knee Pain

1. Strengthening Glutes Best exercises for this will include hip dominant exercises. These would include all variations of the deadlift – but avoid knee focused exercises as they will irritate your knee. 2. Strengthen hip flexors The best exercise for this is lying on your back, with exercise loops on your feet. Bring your knee […]

5 Top Tips for Runners’ Knee Pain

Runners’ Knee Pain Runners’ Knee Pain is described as, “any knee pain which presents before during or after running exercise”. The cause of Runners’ knee is due to the tracking of the kneecap (patella) over the Femur Bone. When the patella tracks medially or laterally this causes pain. In non-painful knees, the patella tracks centrally but due […]

Dry needling

Dry Needling

Dry Needling What is Dry Needling? Dry needling is a form of manual therapy treatment which involves the insertions of tiny sterile needles into a taut band of muscles fibres know as Myofascial Trigger points. This helps to reduce the muscle tone, tension and sensitivity. How are Trigger points formed? Trigger points are thought to […]

Stepaside Physio 5

5 Top Tips for Ankle Injuries (Includes Rehab Videos)

5 Top Tips for Ankle injuries Put ice on the ankle injury immediately Rest the ankle injury in an elevated position Load the ankle injury early Strengthen the ankle before you go back to sport running Strap up the ankle for the first time when going back and playing a sport. Your ankle injury will […]