Injury Bank

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 […]

Stepaside Physio 22

Why Massage is not resolving your Neck and Shoulder pain

Neck and Shoulder pain You have been suffering from neck and shoulder pain for a new of weeks and its not resolving. How many times have you gone to a physiotherapist or massage therapist because you feel knots in your shoulder? You go in, hopefully excited to be rid of that pain that has been […]

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 […]

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