Recovering from an ankle injury: weeks 2-6 This is the second part of our ankle blogs discussing how to progress your rehabilitation beyond the first two weeks following an ankle injury, in particular an ankle sprain to the lateral ligaments. Weeks 3-6 following an ankle injury should involve: Strengthening the muscles around the ankle and…
The ankle is a part of the body we often pay little attention to until we damage it. Basketballers, netballers, and people playing sports involving a lot of jumping, are particularly prone to ankle injuries. However, the ankle can also easily be damaged when walking or running over uneven surfaces. The most common form of…
Stretching helps flexibility, improves joint range of movement and reduces risk of injury. Stretching incorrectly can do more harm than good. But what is the best and safest way to stretch? Use these tips to keep stretching safe: Don’t stretch cold muscles as you may hurt yourself. Stretching should not replace a warmup. Before stretching,…
Reasons not to skip your stretching routine Flexibility improves your performance in physical activities Basic movement relies on the contraction and expansion of muscle fibers. When muscles are tight and do not have the capacity to lengthen, activities can become impaired. For instance, flexible quadriceps (muscles at the front of your thighs) allow you to…
Long haul flying in economy class can be downright unpleasant at times. The journey is long, its cramped and you just can’t sleep. The only good thing is you can binge watch movies (if you haven’t already seen them!) The best advice is to start preparing for your journey well before you excitedly board that…
Imagine this: You are four hours into the 17-hour long-haul flight. You are half way through the second movie of the six you plan to binge on, when you notice an ache in your lower back. You are seated two in from the aisle and your partner is soundly sleeping next to you. You twist…
Have you ever experienced knee pain on holidays? It can from nowhere, give you pain at the most unexpected times and then you are worried about doing too much. A common problem that can be avoided. Travel can often involve negotiating more stairs than you would normally come across at home. Stairs at airports, up…
Handbags and small day bags can cause shoulder and neck soreness and pain Travelling can involve many hours out and about, sight-seeing and exploring new cities and places. We often take a small day bag with us to carry the essentials for that day. If you have a heavy day bag over one shoulder, it…
Avoiding foot and lower leg pain when traveling Traveling – as fabulous as it is – often leaves us exhausted due to deviations from our daily patterns of movement and activity. Daily sightseeing schedules of 15-hours become the norm. Travel usually begins with a prolonged period of sitting on a plane, in a car, bus…
Let’s talk about the problems of carting heavy luggage and its impact on the lower back and shoulders You stumble off the plane after enduring 17 hours of cramped conditions. Your lower back and neck are stiff, but it feels great to be moving, striding out as you walk the kilometres to the baggage reclaim…