Sports Injury Physio

Eccentric calf raise exercises - known as the Alfredson Protocol - have been the "gold standard" for Achilles tendon rehab, but in our physiotherapy practice we tend to follow a more nuanced approach. Sports physio Maryke explains and demonstrates how variations on eccentric calf raises are more useful than the traditional "one-size-fits-all" approach. 🌟Need help with an Achil...

What shoes to wear when you have plantar fasciitis? The standard advice for arch support shoes for plantar fasciitis still holds, but new research is now making a case for mixing things up between various types of shoe, and maybe even going barefoot at times. 👉 Examples of the types of shoe and orthotics discussed in the video (available on Amazon): ✅ Arch support orthotics: - Perseveranx - Aote...

Sever's disease is the most common cause of heel pain in children going through a growth spurt. In this first episode in our Sever's Series, sports physio Alison Gould discusses what causes Sever's and how to figure out whether this might be the cause of your child's heel pain. She also covers issues such as whether Sever's is genetic and how long it might last. 🌟Need help wit...

Intermittent pneumatic compression boots are marketed as high-tech tools for post-exercise recovery. But do they work better than just putting your feet up? In this episode, sports physio Maryke Louw looks at what the people in the white lab coats have found out. 👉 Examples of intermittent pneumatic compression boots (available on Amazon): ✅ JZBRAIN - Full Leg ✅ Therabody - Full Leg ✅ JZBRAIN...

There are no quick-fixes for proximal hamstring tendinopathy. Yes, some treatments for proximal hamstring tendinopathy will reduce your pain for a while (and I cover those in this episode as well), but they won't do anything to get the injured tendon back to its former strength. So let me tell you about the tried-and-tested way of getting our proximal hamstring tendon patients back to permanen...

Navigating stairs on crutches can be tricky if you don't know how to do it right. Sports physio Maryke demonstrates how to walk up stairs as well as go down stairs with crutches - for non-weight bearing, partial weight bearing, and full weight bearing situations. 👉 Don't have crutches yet? Get some here . ✅ This shoe leveller can help you to walk more normally if you're wearing a cas...

When you've torn something high up the back of your calf, it can be tricky to figure out whether it's a high Achilles tendon tear or a calf muscle tear. Sports physio Alison Gould explains what it feels like when this happens, the importance of getting the diagnosis right, and the treatment approach for this type of injury. 🌟 Need help with an Achilles injury? You’re welcome to consult on...

Red light therapy for injuries is all the rage ... But does it actually work? Sports physio Maryke takes a deep dive into the research and discovers that it does indeed have its uses, but it's not a silver bullet. Learn more about: - what devices work best for home use, - which settings are important, - and what the safety issues are. 👉 These red light therapy devices, available on Amazon, al...

Upper Achilles pain is much less common than problems lower down in the Achilles tendon. Sports physio Alison Gould explains what might cause upper Achilles tendonitis, how we figure out via our video consultations whether a sore upper Achilles tendon is indeed caused by this condition, and what the best treatment approach is. 🌟 Need help with an Achilles injury? You’re welcome to consult one of...

Do you have a literal pain in the butt? It might be proximal hamstring tendinopathy. Learn what causes this tricky condition, what the typical symptoms are, and how physios diagnose it to determine what the best type of treatment would be. 🌟Need help with an injury? You’re welcome to consult one of the team at SIP via video call for an assessment of your injury and a tailored treatment plan. 📰 S...

Carrying extra weight – especially around your waist – might be causing more trouble than just placing extra physical demands on your Achilles tendon. Research links being overweight to changes inside the Achilles tendon itself, increasing your risk of injury. Here's what the science says – and how fat in various areas of your body can cause tendon trouble in various ways. 🌟Need help with an...

Choosing the right shoes for heel bursitis (aka retrocalcaneal bursitis) can really help your recovery from this pesky condition. Sports physio Maryke Louw explains what two attributes to look for in shoes that will be kind to your painful heel, and she gives some more detailed pointers on running shoes, which are also good for everyday use. 👉 Examples of bursitis-friendly sandals: ✅ Women's...

The typical heel bursitis exercises that people get prescribed are calf stretches ... but these will just make your heel bursitis worse. Sports physio Maryke Louw explains why this is and provides some alternatives for making that tight feeling in your calves go away while your heel bursitis gets better. 👉 Some of the stuff mentioned in the video that can help you to get rid of your heel bursitis...

Retrocalcaneal bursitis or heel bursitis is commonly associated with insertional tendinopathy but can also occur on its own. In this episode, sports physio Maryke explains what can cause the bursa to become irritated and painful, what treatments work for it, as well as what exercises you should avoid. 👉 I find that these adjustable heel wedges (use them in both shoes) can help to reduce the press...

If you're dealing with Achilles tendonitis (or tendinopathy), you might be wondering whether cycling is a good or bad idea. In this episode, sports physio Alison Gould breaks down the pros and cons of cycling with an Achilles injury. ✅ Learn how cycling can be a great cross-training option to maintain fitness while recovering. ❌ Discover potential risks, such as improper bike setup, footwear...

What is the relationship between various forms of arthritis and Achilles tendonitis? Sports physio Alison Gould discusses rheumatoid arthritis, psoriatic arthritis, ankylosing spondylitis, and gout: How these forms of inflammatory arthritis might interact with insertional Achilles tendonitis and how we can treat it. Some products mentioned in the video that migh help with pain relief from Achilles...

Sports physio Maryke Louw discusses the causes, treatment, and recovery process for chronic Achilles tendonitis, also known as Achilles tendinopathy. She breaks down what it means when Achilles pain persists for over a year, why chronic pain doesn't always reflect the severity of the injury, and how proper treatment can still lead to full recovery. The episode also covers common mistakes in re...

Avid runner David Hellard had a caffeine supplement mishap during a seven-day race through the Sahara Desert ... so he decided to develop his own product. This in-depth interview explores how he uses caffeine to boost endurance, sharpen focus, and manage race-day fatigue . Discover evidence-based strategies for caffeine dosing, timing, and individual response variability. Learn how to integrate ca...

Brand new research (2025) suggests that physical therapy exercises to AVOID when you have insertional Achilles tendonitis include calf stretches and movements that compress the injured tendon against your heel bone. Sports physio Alison Gould demonstrates what exercises to do and what NOT to do when you want to recover from insertional Achilles tendonitis. Some products mentioned in the video that...

Don't listen to people who tell you that orthotic insoles are bad for your feet and that you should never use them. Sports physio Maryke Louw explains why factors such as your foot shape and the flexibility of the muscles, tendons, and ligamants in and around your foot should determine whether and to what extent you should use orthotics. 👉 Examples of minimalist shoes with arch support mentio...

In this episode, Alison explains how the menopause affects women's bodies and why this might increase their risk of getting Achilles tendonitis or tendinopathy. She also looks at what the current research tells us about hormone replacement therapy (HRT) and whether it can help with the treatment of Achilles tendonitis. 🌟Need help with an injury? You’re welcome to consult one of the team at TM...

In this episode, Maryke discusses what exercises you should do and why when you have gluteal tendinopathy. She also explains why stretching exercises are best avoided. 🌟Need help with an injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan. 👉 More videos about Gluteal Tendinopathy / Lateral Hip Pain Episode...

Going on holiday while recovering from an Achilles injury can be tricky. Sports physio Ali Gould gives some practical tips on how to manage your injured tendon in terms of the terrain you encounter, the best footwear, and how not to overdo things, while still enjoying your holiday. 👉 Here's an example of the heel-raising shoe inserts to take strain off your Achilles tendon - available on Amaz...

Oestrogen is in charge of collagen production in your tendons. The Achilles tendon is mainly made up of collagen fibres. Your oestrogen levels drop during the peri-menopause and menopause, and this can affect how your Achilles tendon reacts to exercise. In this episode, Maryke gives three tips for female runners who suspect that the menopause might be affecting their tendons. 🌟Need help with an i...

Gluteal tendinopathy or tendinitis refers to either glute med tendinopathy or glute min tendinopathy or both together. In this episode, Maryke explains what causes it and what treatments you may find useful. She also explains what types of exercise work for this kind of injury. 👉 Get your gluteal tendinopathy rehab equipment here: - Massage balls (set of two) - Resistance bands - More resistance...