Learn how to figure out the best mix of fluids, salts, and carbs for rehydration and electrolyte replacement after exercise.

Also: How much to drink? This will depend on how soon you need to perform again.

👉 An example of a ready-to-drink rehydration drink with a useful osmolality, as well as a powder for self-mixing your rehydration drink that will also have the right osmolality when used as directed:

✅ Rehydration drink

✅ Powder

Some links here are to places where you can buy something relevant. If you do, we might get a small commission at no extra cost to you.

👉 Download our post-exercise Hydration Guide to help you figure out whether a rehydration drink has the right mix of electrolytes and carbs.

👉 And here's our guidance on how to replace protein after exercise.

🌟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.

📚 Chapters in this episode:

00:00:00 Introduction

00:01:08 Why not just water?

00:02:54 What's the ideal mix?

00:06:57 How much should you drink?

00:08:39 Other nutrients

00:09:46 What about alcohol and coffee?

00:10:21 How we can help

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Isometric exercises for Achilles tendon injuries is a type of calf raise used in specific circumstances.

Sports physio Maryke demonstrates the three types of isometric calf raise and discusses the criteria for how often and with how much weight they should be done, as well as when this type of exercise might do more harm than good.

🌟Need help with an Achilles related injury? You’re welcome to consult one of the team at TMA via video call for an assessment and a tailored treatment plan.

📽️ Related videos:

▶️ Achilles Tendonitis Treatments

▶️ Achilles Rehab after Surgery

▶️ Eccentric Exercises for Achilles Injuries

▶️ Isotonic Exercises for Achilles Injuries

📚 Chapters in this episode:

00:00:00 Introduction

00:01:25 What is an isometric contraction?

00:07:34 Weight, reps, rest, etc.

00:12:24 Research-backed benefits of isometric calf raises

00:17:58 When do we prescribe isometrics for our patients?

00:20:52 How we can help

Our patients often ask us what cardio they can do while recovering from high hamstring tendinopathy.

Sports physio Maryke discusses the pros and cons of activities like cycling, swimming, walking, and getting onto various cardio machines in the gym.

She also explains her Three-Step Test for figuring out whether an activity is doable while you have high hamstring tendinopathy.

👉 Examples of pull buoys to save you from having to kick while swimming:

✅ Speedo

✅ Sunlite Sports

✅ Sporti

Some links here are to places where you can buy something relevant. If you do, we might get a small commission at no extra cost to you.

🌟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.

📰 Here's our article with detailed advice on running with hamstring tendinopathy.

📽️ And here's our Playlist with all our videos about various aspects of high (proximal) hamstring tendinopathy.

📚 Chapters in this episode:

00:00:00 Introduction

00:01:00 How to test whether an activity is good or bad for you

00:05:56 Walking

00:08:51 Elliptical trainer

00:10:06 Swimming

00:11:59 Stair climbing machines

00:12:52 Cycling

00:14:22 Rowing machine

00:14:52 How we can help

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