15 Mar 2018

Tips To Avoid Hamstring Strain During Pre-Season

As an avid Sports Physio, I am constantly inundated with questions from players on how to avoid injury or pain, usually during pre-season training. A common concern of older players is how to avoid pulling a “hammy”. During this pre-season to date, I have seen at least one hamstring injury per week, so I have […]

7 Mar 2018

What Is A Baker’s Cyst?

A common condition you may have heard of is a Baker’s cyst. Just behind your knee near the top of your calf muscles is a bursa. A Baker’s cyst (aka popliteal cyst) is swelling behind the knee caused by an abnormal increase in the fluid inside this bursa. Symptoms of a Baker’s cyst can include: pronounced […]

22 Feb 2018

The Two Most Common Mistakes When Squatting

Squatting is one of the best whole body functional movements that works virtually every muscle. You know this because gym junkies, “instagram guru’s”, exercise physiologists, personal trainers and physiotherapists alike have been singing the benefits of this all encompassing compound movement for years. If you’re reading this blog we don’t need to sell it to […]

23 Nov 2017

Common Touch Rugby and Oztag Injuries

What are the most common ouch Rugby and Oztag Injuries? And how should they be managed early on? Now the days are getting longer you have probably noticed that our community parks are being more frequented by those well-wintered, tan-less body parts. It can only mean one thing – everyone’s favourite midweek social sports are back! […]

27 Oct 2017

Did You Just Call Me Fat? Fat Pad Impingement

Patella fat pad impingement can be a frustrating injury for patients as it is easily aggravated and can tend to linger. As the name would suggest it involves the fat pad which lies just below and under the kneecap (patella). It can be an extremely uncomfortable injury as the fat pad is one of the most innervated […]

20 Oct 2017

The Seven Best Exercises For VMO Activation: Early Knee Rehab

Vastus Medialis Oblique (VMO) is one of four quadriceps muscles. Your VMO sits medially or on the inside of your thigh. Its primary function is to extend the knee. Structure: The VMO is a muscle located in the anterior (front) compartment of the thigh. The other three muscles that make up our quadriceps are the […]

15 Aug 2017

Pes Anserine Bursitis and Tendinopathy

An out of the ordinary running injury we see here at Bend + Mend is Pes Anserine Bursitis or tendinopathy. Pes Anserine is the combined tendon attachment site on the lower inside part of your knee. Three tendons from three different muscles attach here – sartorius, gracilis and one of your hamstring muscles (semi-tendinosis). At this attachment site is also a […]

27 Jun 2017

Is Your Thoracic Stiffness Limiting Your Shoulder Mobility?

Thoracic stiffness is a common ailment we see in the clinic and our current lifestyle of sitting at work, looking at laptops, tablets and phones might be to blame.  Looking down, rounded shoulders and a lack of mid-back strength all lead to your thoracic spine slowly stiffening up.  It won’t happen overnight but it will […]

3 Jun 2017

The How To Of Handstands And Handstand Push Ups

Handstands are a very unnatural movement and are rarely performed except in the CrossFit and gymnastics realms. The main goal is to have enough strength in the shoulders to do a freestanding handstand and of course a free-stand handstand push up. BUT this takes a lot practice with the right amount of strength, stability and […]

25 May 2017

Why Do We Get Shoulder Pain When The Neck Is At Fault?

Neck and shoulder pain is one of the most common reasons patients see a Physio. Interestingly, quite often what is felt as shoulder pain is often diagnosed as a neck issue. There are a few reasons why pain can manifest in other regions of the body when the pain source is not so readily noticeable, […]