Chronic Ankle Instability – What is it? You have probably found this page because you are interested in learning about chronic ankle instability. Each ankle injury is different so this offers an idea of what physios would prescribe and should not be taken as direct advice for you. For a specific plan to get you out of pain book your complimentary discovery call here. Ankle sprains involving the lateral (towards the outside)  ligaments are extremely common in both the sporting environment and everyday life. 20% of all cases result in chronic ankle instability due to deficits in postur ..read more

Graded Return To Play Follow Concussion… What Is It Really For? By Dom Dasiewicz (Edited By NC)   This article is for information purposes only. Book into see a professional to assess your individual case. There seems to be some confusion in the rugby and football community regarding the need to follow the graded return to play (GRTP) after a suspected concussion. Therefore, the aim of this short blog is to clearly explain why following the protocol is key for returning to your favourite sport, and how this can be achieved by following each stage.  Why do I need to complete each stag ..read more

Will An Ankle Fracture Heal Itself?  You have probably found this page by searching ‘will an ankle fracture heal itself?’ You are in the right place! In this article, we will take you through the best ways to relieve ankle pain, improve ankle strength and get the best results following your ankle injury.   Ankle injuries are one of the most common bones and joint injuries that occur. Having an ankle fracture puts a strain on your everyday life, as standing and walking can become very difficult, or unattainable. This can be frustrating and sometimes we do not know where to start with ..read more

How To Recover From A Quadriceps Femoris Rupture You probably found this article because you were searching for ‘How to recover from quadriceps femoris rupture’ You are in the right place! In this article Milan gives the behind the scenes perspective on a rectus femoris rupture (Quad). He will explain his own story and how to get amazing results with yours so you can return to running again.   How It Started… In my youth days I used to play football. I was always very proud of my physical ability and that I could compete with lads a few years older than me. My coaches shared my belief and ..read more

Weight Training for Beginners You have probably found this page because you are searching for ‘weight training for beginners.’   In this article I will help guide you through everything a beginner needs to know about weight training.   It will convince you that weight training will have a positive impact on your life and leave you more confident, stronger and healthier – losing weight is just a bonus.   This article is for information purposes only. Book in with your healthcare provider to get a personalised program.   How did this working mum of 2 go from overweight and l ..read more

How To Rehab An Ankle Injury Even If You Have Had Pain For Over 6 Months  Ankle injuries can be extremely debilitating and leave us feeling like we’ll never get back to the sport that we love. Whether your main symptom is pain or perhaps you are more affected by instability and are unable to trust it over uneven surfaces, we can help. This article aims to help you understand your ankle injury and get you on the right track to resolve your pain and disability.   Let’s start with the basics : What Is An Ankle Sprain? An ankle sprain is a common injury and there are 3 main mechanisms of ..read more

Ice baths… are they freezing your progress? Ice baths are used widely throughout professional and amateur sports to aid recovery, but are they beneficial to you, or do you just do it to follow the pros?   The theory! The theory behind ice baths requires a  basic understanding of the healing process. There are three phases of healing… inflammation, repair and remodelling. In the inflammation stage, the body attempts to prevent more damage to an area by surrounding it with fluid to remove waste products and immobilise the area.   During high intensity training, such as weight trai ..read more

7 Secrets To Sleep Like A Baby You have probably found this page because you want learn how to sleep like a baby. Next to eating 8 portions of fruits or vegetables a day, getting 8 hours of sleep per night is probably one of the other perceived ‘must-do’s’ that you just don’t do. Even if you do get 8 hours sleep, is it 8 quality hours of sleep? New research shows for those that are physically exerting themselves in the day, 10 hours of sleep is optimal for performance, but this includes naps during the day, which we’d all love I’m sure! We’re going to share 7 secrets with you to help you make ..read more

3 Top Tips To Help Improve Your Mental Health During Lockdown You’ve probably found this blog because you’re searching for ‘how to improve mental health during lockdown.’   Prioritise Sleep – How Does This Improve Mental Health?   Most of us need 7-9 hours to feel fully rested, but how many of us are actually getting that?   When we are, we feel not only re-energised physically, but also mentally. Good quality sleep = better mindset, which, in turn means we are much more likely to think positively. Yay!   I recommend no screens an hour before bed. Yes, we need to put that p ..read more